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Hydration for Running

Whether you are an experienced runner or looking to tackle the Royal Parks Foundation Half Marathon for the first time, correct hydration and nutrition is essential to your performance and enjoyment. However Lucozade will be with you every step of the way so that you have a great race and cross that finish line with a smile on your face!

It’s natural to break into a sweat when running, to help regulate your body temperature and keep cool. However, you will become dehydrated if fluids lost in sweat are not replaced.

Being dehydrated by as little as 2% of your body mass (1.4kg for a 70kg person), can reduce your mental and physical performance. Hyponatremia is a serious yet thankfully very rare problem that can occur during prolonged endurance exercise. Drinking excessive amounts of water, along with the loss of salts in the sweat, can cause an electrolyte disturbance, essentially diluting the concentration of sodium in the blood.

It is unlikely to occur during a half marathon (most reported cases have occurred in marathons) but in its mild form hyponatremia can cause bloating and nausea but in extreme cases it can lead to confusion, a difficulty to breath and severe fatigue.

However isotonic sports drinks such as Lucozade contain a formulated mix of carbohydrate, fluid and electrolytes to help your body absorb and retain the fluid you are drinking, without diluting the blood. When training for sessions lasting over 60mins consume a sports drink containing more carbohydrate to help fuel your run. Remember never to gain weight during a run; this is a clear indicator that you are drinking too much (a good test to weigh yourself before and after you exercise).

It’s critical to ensure you drink enough to get the most out of your training.

Before Running…

On race day, ensure you are hydrated before exercise by drinking 5-7 ml per kg of your body weight with your breakfast 4 h before (350-490 ml for a 70 kg runner). Check your urine colour 2 h before the race, if it is still dark and concentrated sip 3-5 ml per kg body weight in small amounts up until the start.

During Running…

During the race, the sports drink available on course will be Lucozade Orange, which contains carbohydrate for energy, and fluid and electrolytes to keep you hydrated. Aim to drink 100-150 ml of fluid every 10-15 minutes. The bottles are 330ml in size so easy to carry and sip from whilst you run.

After Running…

Finally, after the event you will only rehydrate effectively if you consume some electrolytes. Drinking water and a salted snack, consuming a sports drink or adding salt to your post-race meal will all do the job.

Go to www.lucozade.com/running for all the tips and advice you need to get the most out of your running.