There’s a lot to think about when you start to run long distances… you’ll need running shoes that don’t rub, chafing cream that actually works, adequate nutrition, and don’t even get us started on nipple guards (if you know, you know). But one of the most important things to consider and implement is your hydration strategy, says nutritionist, trainer and runner Luke Hines.
“Hydration is crucial for marathon runners because it’s all about balance – keeping
that magical equilibrium where performance peaks,” he explains. “When you’re adequately hydrated, your body is like a well-oiled engine, purring along the running track with gusto. But without proper fluid replacement, you could find you hit a wall.”
Luke says to think of water as your “personal performance enhancer”. It’s the unsung hero that fuels those muscles and keeps your temperature in the famed “Goldilocks zone” – not too hot, not too cold.
What happens if we’re dehydrated?
If we don’t hydrate properly, our bodies and minds can experience some noteworthy effects, says Luke, as water is pivotal for our overall health. We start to miss out on the essential fluid replacement, which can lead to reduced cognitive function.
“Think of your body as a sun-parched plant; our brains need that moisture to thrive,”
he explains. “Physically, our performance can take a hit, as hydration is key to keeping our energy levels up and our systems running smoothly.”
But here’s the kicker: trying to maintain this fluid harmony while pounding the pavement for hours can be a juggling act.
“During the adrenaline rush and the focus on the finish line, listening to your body’s hydration cues can be as tough as nailing that final kick,” he says. “Plus,
every runner is different; not to mention the risk of getting a cramp from guzzling too
much from a drink station.”
Luke’s hydrating tips for long-distance running
Kick-start with a glass of water 20-30 minutes before you dash out the door. It’s like prepping your engine before a joyride.
During your run, listen to your body’s thirst cues and take small, frequent sips. It’s not a drinking contest; it’s about fuelling your stride with every drop.
Especially on those longer runs or sweat sessions, a sports drink with electrolytes can be your best pal, giving you that zesty zap of energy.
After crossing the finish line, replenish with cool fluids to help your body recover with a grin. It’s a toast to your awesomeness!
Hydration mistakes runners make
Luke says runners often overlook the importance of fluid replacement, which can significantly influence our performance on race day.
“Two common hydration mistakes runners often make are not drinking enough water before a run and not replenishing fluids during longer workouts or races,” he says.
“This can lead to dehydration, affecting energy levels and even your health.”
On the flip side, he adds, excessive water intake just before running can cause discomfort. So, it’s vital to find that “enthusiastic sip-by-sip balance” for your body
to keep you happy, hydrated, and performing at your best.
Five of the best hydration options for runners
Water: “A classic hydration hero; it’s pure and readily available but can taste underwhelming.”
Sports drink: “Sports drinks quickly replenish electrolytes lost in sweat, though they often come with added sugars.”
Hydration Gels: “An energy gel, can pack a powerful punch of quick-release energy that’s easily absorbed. And you don’t have to lug around those clunky water bottles.”
Fruit Water: Fruit-infused water is easy to make, nutritious refreshing, and improves the way in which your body is hydrated
Peppermint tea: “Enjoyed hot or cold, this cooling brew not only helps us to keep you hydrated but it’s an ideal pick- me-up for mental alertness and digestive well-being.”
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