How many carbs per hour for Málaga Marathon?

At a typical finish of 4 h, the research range is 60 to 90 g an hour, as glucose and fructose, set by how trained your gut is. Enter your own finish time above for your number.

What is the weather like at Málaga Marathon?

Temperatures run from about 11 to 19 °C (52 to 66 °F): Average daily low and high in Málaga in November (Weather Spark). Heat raises your sweat rate, so do a sweat test in similar weather.

Where are the aid stations at Málaga Marathon?

The organizer lists 12 aid stations; the table on this page has each one by km. Check the athlete guide in race week, as positions can change.

Marathon

Málaga Marathon fuel plan: carbs, fluid and sodium per hour.

November 8, 2026, Málaga, Spain. Set your finish time and the plan follows.

Distance: 42.195 km
Climbing: Not published
Typical temperature: 11 to 19 °C · 52 to 66 °F
Aid stations: 12

Your plan

Marathon · 4 h

Carbs an hour

75g

The research range for this race is 60 to 90 g; your gut training sets where you start. Above 60 g, use glucose and fructose, about 2:1.

Jeukendrup 2014 Viribay 2020 +4 more

Fluid an hour

To thirst

Without a sweat rate the research says drink to thirst. Do the sweat test to get a range.

NATA 2017 ACSM 2007

Sodium an hour

300 to 1,000mg

Sweat sodium varies a lot between people. A sweat sodium test gives you your own number.

Baker 2017 NATA 2017 +1 more

About 300 g of carbs over the race. That is a 25 g gel every 20 minutes, or the same carbs from drink and chews.

Rehearse it in training first: the gut adapts in 2 to 4 weeks. Costa 2017

Hand it to your AI

Your AI can check these numbers against your training and adjust them. The prompt has your results filled in.

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I'm racing a Marathon and expect to finish in 4 h. I haven't measured my sweat rate. Conditions look mild, and my gut is in some training for fueling. A race fuel calculator built on the research (Jeukendrup 2014, the ACSM 2016 position stand) gave me: 75 g carbs an hour (glucose and fructose, about 2:1), about 300 g in total; fluid: drink to thirst, no sweat rate yet; 300 to 1,000 mg sodium an hour. Check this against my training and how my gut has handled fueling, then build my race day plan: what to take and when, with real products I can buy.

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With Memory.fit, your AI would already know your sweat rate.

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The course

What to know about Málaga Marathon.

The race starts and finishes on Paseo del Parque, opposite the University of Málaga's Rectorate, at 8:30. The organizer calls the new course faster and flatter, with fewer bends. Aid stations sit along the port's Dique de Levante, Paseo de los Curas and Calle Pacífico.

On course: 226ERS gels at km 30 (High Energy Gel, High Energy Gel XS, Isotonic Gel, High Fructose Gel XS), isotonic drink, fruit. Train with what the course hands out, or carry your own.

Km	Leg	What's there
5	run	water only
9.5	run	water only
15.5	run	water, isotonic drink, fruit
18	run	water only
21.5	run	water, isotonic drink, fruit
25	run	water, isotonic drink, fruit
27.5	run	water only
30	run	water, isotonic drink, fruit, 226ERS gels
32	run	water only
35	run	water, isotonic drink, fruit
37	run	water only
40	run	water only

Race details checked November 3, 2026 from generalimaratonmalaga.com, generalimaratonmalaga.com, generalimaratonmalaga.com, generalimaratonmalaga.com, generalimaratonmalaga.com, generalimaratonmalaga.com, weatherspark.com. Courses and aid stations change: check the official page in race week.

Train for it

Train for Málaga Marathon with your AI.

With Memory.fit, your AI reads your real training, sleep and fuel, plans your weeks toward race day and shows the plan in the app.

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Questions

Málaga Marathon: questions.

At a typical finish of 4 h, the research range is 60 to 90 g an hour, as glucose and fructose, set by how trained your gut is. Enter your own finish time above for your number.
Temperatures run from about 11 to 19 °C (52 to 66 °F): Average daily low and high in Málaga in November (Weather Spark). Heat raises your sweat rate, so do a sweat test in similar weather.
The organizer lists 12 aid stations; the table on this page has each one by km. Check the athlete guide in race week, as positions can change.

More races

Fuel plans for races like this one.

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Not medical advice. Memory.fit is not affiliated with Málaga Marathon or its organizer.

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