Key takeaways
- Bring a flask, a hydration bladder or a reusable foldable cup.
- Carry enough water to reach the next refill point.
- Count your carbohydrate in grams, not only in number of gels.
- Only take products you have already tested in training.
Nice-Cannes Marathon aid stations, kilometre by kilometre
For the 2026 edition, the organisers announce seven food and drink stations, plus eleven additional water points. The detail of the food and drinks at each station has not been published yet. These are the locations shown on the official website, together with the three assistance zones at km 10, 19.5 and 34.
| Km | What the organisers announce | Assistance |
|---|---|---|
| 5 | Water point | |
| 7.5 | Water point | |
| 10 | Food and drink station | Assistance zone |
| 13 | Water point | |
| 15 | Food and drink station | |
| 17 | Water point | |
| 19.5 | Food and drink station | Assistance zone |
| 22 | Water point | |
| 25 | Food and drink station | |
| 27 | Water point | |
| 29 | Water point | |
| 30.5 | Food and drink station | |
| 32.5 | Water point | |
| 34 | Water point | Assistance zone |
| 35.5 | Food and drink station | |
| 37 | Water point | |
| 38.5 | Food and drink station | |
| 40 | Water point |
At this stage, the organisers have not confirmed that gels will be available on the course. Plan your own from the start. Someone can also hand them to you in the assistance zones at km 10, 19.5 and 34.
No cups: how to drink while running
Water is self-service, and volunteers fill your flask, hydration bladder or reusable cup from a hose. No cups are handed out, either on the course or at the finish.
Flask or soft cup?
A soft cup is light and easy to keep in a pocket, but you need to manage to drink from it while running. It also cannot carry water between two aid stations. A flask is easier to drink from on the move and keeps a reserve with you.
Two flasks save you from stopping at every water point: start with both full, drink them over the first half of the race, then refill them at a water point around halfway to finish.
Choose the option you are most comfortable with and test it on two or three runs before the race.
Prepare what you carry
Outside the assistance zones at km 10, 19.5 and 34, outside help is not allowed. Your gels, bars and other personal products therefore need to be with you at the start, or with someone who will hand them to you in these zones.
Prepare your fuelling with Glyk. Scanning your gels and drinks shows their carbohydrate and caffeine per serving. You can then check what each bag contains before the start.
Two climbs to plan for on the course
The course is fairly flat as far as Cap d’Antibes. The first climb is around km 27.5, in the middle of the cape; the second comes on the way out of Golfe-Juan, around km 36.
These climbs are not the hardest part of the race, but they arrive just as fatigue starts to show. Try not to reach for a gel halfway up a hill, when you are already managing your breathing. Simply move a planned intake a few minutes earlier so you take it before the climb: there is no need to add a gel if your plan does not include one.
Weather: possible sunshine
In early November, average afternoon temperatures in Nice are around 15 to 17 °C. The last waves start at 9 and may reach Cannes around 1 or 2 pm, when the sun is well up. Adjust your drinking to the conditions on the day.[1]
Check the forecast a few days before the race, then adjust how much water you carry.
Carbohydrate, hydration and caffeine: useful guidelines
How much carbohydrate per hour?
For a marathon lasting between 3 and 6 hours, the right intake depends on your pace, your training and what you digest well. Recommendations go up to 60 g of carbohydrate per hour for 2 to 3 hours of exercise, and can reach 90 g/h for longer efforts. At these levels, you usually need to combine glucose and fructose and to have trained your gut.[2]
These guidelines mainly concern trained athletes. For a five-hour marathon with walking breaks, your carbohydrate use per hour may differ from that of a runner who finishes in three hours. Start from what you have already tested on long runs rather than sharply increasing amounts on race day.
Here is the total carbohydrate for different hourly intakes:
| Finishing time | At 30 g/h | At 60 g/h | At 90 g/h |
|---|---|---|---|
| 3 h (8 start) | 90 g | 180 g | 270 g |
| 3 h 30 (8 start) | 105 g | 210 g | 315 g |
| 4 h (8 start) | 120 g | 240 g | 360 g |
| 4 h 30 (9 start) | 135 g | 270 g | 405 g |
| 5 h (9 start) | 150 g | 300 g | 450 g |
The number of gels is not enough to work out your intake. Six gels with 20 g of carbohydrate each provide 120 g in total; with 40 g gels, you reach 240 g. Read the labels, and only count the carbohydrate in aid-station drinks once the organisers have confirmed which products will be served.
- Note the carbohydrate in each gel, bar or drink you plan to carry.
- Work out the total for your expected race time.
- Spread the products across your pockets or belt, keeping one or two gels in reserve.
Prepare your fuelling with Glyk. Scanning your gels and drinks shows their carbohydrate and caffeine per serving. You can then check what each bag contains before the start.
Hydration: drink enough, without overdoing it
You do not need to refill your flask at every water point: drink according to your thirst and the conditions. Drinking far more than you need during prolonged exercise can lower blood sodium and lead to hyponatraemia, which can be serious.[3]
If your plan includes sodium, bring your own: the drinks served are not known yet. A commonly cited guideline for a sports drink used during more than an hour of exercise is 500 to 700 mg of sodium per litre,[4] or 250 to 350 mg in a 500 ml flask.
White salt marks on a cap after long runs can point to salty sweat. You can test your approach in training, but keep in mind that sodium does not offset drinking too much water.
Some gels already contain sodium. Glyk shows it when the brand publishes the information, which can help you work out what is left to add. See also our guide to sodium and hydration during exercise.
Caffeine: add up every source
Performance studies often use caffeine doses of 3 to 6 mg per kilogram of body weight.[5] For a 70 kg person, that is 210 to 420 mg. Higher doses do not guarantee any extra benefit and increase the risk of side effects.
Remember to count every source: morning coffee, caffeinated gels and cola on the course. The amount can climb quickly without you noticing. Glyk shows the caffeine of your products when it is known; here too, test your strategy in training.
How to prepare your nutrition before the marathon
From 20 to 7 days before: a dress rehearsal
On your last long run, use the kit you plan for race day: gels, flasks and belt. Run part of it at marathon pace to check that you can eat and drink comfortably. Make sure you can carry and pick up your products easily during the race, including in the assistance zones if someone will be waiting for you.
Do not try to increase amounts at the last minute. The gut adapts gradually to fuelling during exercise.[6]
When you collect your bib, you may be tempted to try a new gel from one of the stands. Keep it for a future training session rather than the marathon: on race day, it is better to rely on products you already know. You can scan products with Glyk to compare their carbohydrate, caffeine and ingredients before choosing.
From 3 days to the day before: increase carbohydrate
Recommendations suggest 10 to 12 g of carbohydrate per kilogram of body weight per day during the 36 to 48 hours before the race.[7] For 70 kg, that is 700 to 840 g a day. In practice, mainly increase starchy foods such as pasta, rice and bread, and slightly reduce foods that contain less carbohydrate.
If you are prone to digestive trouble, limit high-fibre foods and watch out for polyols, sweeteners found in some “sugar-free” products and in some sports products. To find out more: polyols in sports products and fibre before the race.
Prepare your flasks and bags the day before. For dinner, choose a dish you know and digest well.
Race morning
Starts are scheduled between 7 and 9. Eat a carbohydrate-rich breakfast one to four hours before your start, according to your habits. If you start at 9, there is no need to get up at the time of the first waves.
A final check before the start
Before you close your pockets and bags, check that you have planned enough carbohydrate for your race time, that you know how much caffeine you will take and that your hydration plan is clear.
For the products you scan, Glyk shows carbohydrate per serving, caffeine, sodium when it is published and an estimate of digestive tolerance. You can also find your selection of products again before the start.
Download Glyk on the App Store (iPhone)
Information on aid stations, start waves and cut-off times comes from the organisers’ information available on 19 October 2026. It may change before the race: check the official instructions before the start.
Frequently asked questions
Do I need to bring my own cup to the Nice-Cannes Marathon?
Yes. No cups will be handed out on the course or in the finish area. Bring your own container: a soft flask, a hydration bladder or a reusable foldable cup.
Will there be gels at the Nice-Cannes Marathon aid stations?
At the time this article was updated, the organisers had not confirmed whether gels would be handed out. Plan your own gels: carry them from the start, or give them to someone who can hand them to you in the assistance zones at km 10, 19.5 and 34.
How many gels should I take for a marathon?
It depends on your finishing time, your hourly carbohydrate target and the carbohydrate content of each gel. For example, 60 g/h for four hours comes to 240 g of carbohydrate. Subtract what your drinks provide, then divide the rest by the carbohydrate in one gel. Keep a small reserve.
Where are the hills on the Nice-Cannes Marathon?
The course is mostly flat as far as Cap d’Antibes. The first climb is around km 27.5, in the middle of the cape, and the second around km 36, on the way out of Golfe-Juan.
What is the time limit for the Nice-Cannes Marathon?
The announced time limit is six hours, with cut-off points at km 10, 21.1, 30 and 35.
Scientific sources
These references support the guidance presented. Applying it depends on duration, intensity and your tolerance; the references do not validate Glyk’s scoring rubric.
- Sawka et al. — ACSM position stand: Exercise and fluid replacement (2007).
- Jeukendrup — A Step Towards Personalized Sports Nutrition: Carbohydrate Intake During Exercise (2014).
- Hew-Butler et al. — International Exercise-Associated Hyponatremia Consensus (2015).
- ACSM — Exercise and fluid replacement (1996).
- Guest et al. — International Society of Sports Nutrition position stand: caffeine and exercise performance (2021).
- Costa et al. — Sports Dietitians Australia–USSF position statement on exercise-associated gastrointestinal symptoms (2025).
- Thomas, Erdman & Burke — Nutrition and Athletic Performance (2016).
