Half Marathon Hydration Tips

Great Comeback 1

Don’t forget to check out my books on www.gofasterfood.com – claim your 10% discount using the discount code GREATRUN – or on amazon.co.uk. Join me on FacebookTwitter and Instagram for heaps more recipes and useful info to help fuel your running.


When my best running buddy, Mark, collapsed at the finish line of the London Marathon a few years ago it struck home to me that I needed to understand more about hydration during longer runs. We are pushing our boundaries to the limit to perform at our best, but this can be at risk of injury, exhaustion or worse. We are not infallible! Dehydration can creep up on you when you’re running long distances. We can all tell we are dehydrated if our mouth is parched but there are less obvious signs too.

To keep you on top of your hydration, so you can keep your cool on race day, check out my top tips below:

 

Top 8 Tips for Half Marathon Hydration

  1. Drink water regularly throughout the day, especially in the days leading up to a race. Leave a pint of water by your bed and drink it as soon as you wake up. It's also important to remember that it’s not about drinking as much as you can… it’s about drinking the right level. Over-hydration (hyponatremia) can be as dangerous as dehydration.
  2. Replace lost fluid with a sports drink (see recipe) for training runs of over an hour. Sip as you go, drinking to thirst – practice drinking and running at the same time …it’s quite an art!
  3. Snack on hydrating foods. Juicy fruits such as oranges and watermelon (97% water) provide great hydration. Try this delicious watermelon and feta salad – it’s hydrating and packed with electrolytes. Salty foods, too, will replace electrolytes lost through sweat – a marmite sandwich as a post run snack works a treat!
  4. In hot weather, choose a shady route to run in.
  5. You can lose 70% of your body heat through the top of your head, so when it is really hot, and in races, don’t just drink water, pour water over yourself when you run to cool you down.
  6. Wear appropriate clothing; loose-fitting clothes made with high tech material rather than cotton, which can cling to your skin.
  7. Wear a sweat proof sunscreen.
  8. Recognise the warning signals. Don’t run through heat cramps. Stop if you feel faint, weak, dizzy or confused. Rest, get into the shade and drink a sports drink.

Don’t forget to check out my books on www.gofasterfood.com – claim your 10% discount using the discount code GREATRUN – or on amazon.co.uk. Join me on FacebookTwitter and Instagram for heaps more recipes and useful info to help fuel your running.

 

Official
Merchandise

We’ve created a series of exclusive, official Great Run merchandise collections for 2021 – available to buy now.
Browse the full range at the Great Run Shop.

Always first to
the latest news

Join our mailing list to receive email updates with exclusive offers and the latest info from The Great Run Company.

  • We’ll treat your information with the utmost care and you can unsubscribe at any time. View our privacy policy here.

Thank you for signing up

This website uses cookies to improve your experience.