Hydration and nutrition advice from endurance experts

Hydration and nutrition advice from endurance experts

We can learn a lot from marathon runners, their endurance levels are second to none. Running 42.2kms in some pretty hot temperatures not only takes training and willpower. It also takes science and a good strategy.

Here's some advice from the experts on nutrition and hydration for endurance in marathons.We can use similar strategies to get the best performance while driving in Endurance motor racing.

What should I eat before a race?

Different people swear by different race day breakfasts, but if you're thinking about skipping the first meal of the day entirely, you might want to rethink your strategy.

"Many people think that eating before exercise is wrong. However, it has been shown that it can actually enhance your performance," says Sarah Flower, Nutritionist from Power Health.

"Get up early on the morning of the event and enjoy a breakfast consisting of complex carbohydrates, leaving at least 1-2 hours before your run for your food to go down."

"You will need these complex carbohydrates during the marathon, as your body stores roughly 500g of glycogen, which will last on average about half a marathon before it is entirely depleted."

"Opt for foods such as porridge oats, which are a great low complex carbohydrate option and can also help settle any nerves or nausea that you may be feeling just before the race." recommends Sarah. 

How much water should I drink?

You'll want to make sure you drink enough fluids to keep you hydrated at the start of the race, especially in warm weather.

"Make sure you drink around 400-500 ml of fluid before the start of the race," advises Johanna Hignett, a registered nutritionist and adviser to the Natural Hydration Council. "Don't be tempted to drink much larger quantities as this may make you feel bloated or needing the bathroom."

"You should then drink water approximately every 20 minutes and take the opportunity to get additional bottled water at the water stations on the course," Hignett advises. "Sip the water throughout the race as you run, rather than gulping down larger quantities."



  1. Complex carbohydrates in the morning, 1-2 hrs before getting in the car
  2. 400-500ml of fluid before the start of the race
  3. Sip water throughout the race, don't gulp down large quantities

Some simple tips to help you perform at your best. 👍

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