Hydration Archive

Hydration and Nutrition for Running

Profile of a fitness woman silhouette drinking water from a bottle at sunset with the sun in the background

Whether you’re trying to improve your time or your endurance, proper and effective nutrition and hydration should be a crucial component of your strategy. While training, your diet is best consisting of 50% complex carbohydrates, 30% healthy fats and 20% lean protein. Eat as much fresh fruit vegetables as tolerable, and keep hydrated with plenty of water and electrolytes. Women should supplement with iron to avoid becoming anemic and feeling fatigued.

The maximum uptake of glucose is in those first 30 minutes after your run, so refuel with a post run snack containing carbs and protein at a ratio of roughly 4-to-1. What you’re looking to do is replenish your glycogen stores so you can be ready for your next workout.

4 days before a race: Increase your carb intake to 70% & stay hydrated

Race day: Eat a healthy breakfast between 400 & 600 calories
Avoid fatty foods – energy wasted on heavy digestion
Drink water – stay hydrated and replace electrolytes

Post run: Eat carbohydrates within 30 minutes to stabilize your blood sugar levels and aid recovery.
(ex: a slice of whole-grain toast with peanut butter and jelly, or some fruit with half a cup of yogurt)
Drink water – stay hydrated and replace electrolytes