Running Nutrition & Hydration

Waking up with painful muscle cramps after a heavy evening workout ruins your morning productivity entirely. Read more... Combining proper running nutrition and hydration helps replace fluids, replenish electrolytes and support recovery after every run. Keeping your fluid balance topped up keeps you ready for the next day's training. (Read less)

Running Nutrition & Hydration FAQs

When do you need running nutrition?

For runs under an hour, water and a normal balanced diet usually do the job, but once you head past that, topping up with fast carbohydrate keeps your energy and focus from dipping. Long runs, races and hard sessions are when fuelling really earns its place. Practise it in training first so your stomach is used to taking it on. ... Gels, chews and bars stock the running energy intakes range for exactly these efforts.

How should runners stay hydrated during a run?

On shorter runs plain water is plenty, but for longer or hotter efforts an isotonic sports drink replaces both fluid and the salts you lose through sweat, helping you avoid that flat, drained feeling. Take small, regular sips instead of one big drink. Let the weather and your thirst guide how much you carry. Hydration and energy options such as bottles, tabs and mixes sit within the running energy drinks.

How do you replace electrolytes when running?

Sweat carries away salts as well as water, so on long or sweaty runs an electrolyte drink helps you stay hydrated and stave off cramp better than water alone. A scoop of powder or a tablet in your bottle sorts your salts without any fuss. A sugar-free option suits shorter efforts nicely. Aptonia's own sugar-free electrolyte drink tablets dissolve quickly for hydration without the extra calories.

What is an isotonic drink and when should you use it?

An isotonic drink carries carbohydrate and salts at a concentration close to your body's own, so it is absorbed quickly to deliver energy and fluid together. It suits longer runs, races and hot days when you need both at once rather than one or the other. Mix it to taste and test it in training well before race day. Made by Aptonia, the isotonic drink powder mixes into a bottle for energy and hydration on the move.

How do running nutrition and hydration fit into your carry kit?

Running nutrition and hydration are easier to manage when your kit keeps gels, chews or fluids within easy reach. A running belt, vest with front pockets or shorts with secure stash pockets can carry fuel without interrupting your stride. Practise taking a gel or sipping from a flask while moving so it feels natural before race day. The right carry kit makes fuelling simple and stress-free. The running accessories range stocks the handheld flasks, belts and vests to carry it all.