HYDRATION AND NUTRITION ARE KEY FOR A SAFE AND ENJOYABLE RACE DAY. HERE ARE OUR TOP 10 TIPS FOR HYDRATION AND NUTRITION ON RACE DAY.

• Eat a light breakfast – cereal, porridge, a bagel, banana or toast – 2 hours or so before the event. This will kick-start your metabolism and supply your body with energy.
• Stick to what you know, don’t change your eating habits on race morning.
• If it’s particularly warm, you may want to take a small bottle of water with you to sip prior to the start of the race.
• Thirst is a really good indicator of hydration – if you are thirsty, drink!
• Adapt your goals to the temperature of race day. If it’s hot or humid, take it easy and drink to thirst.
• Start the race well hydrated, but be careful not to drink too much. There’s no need to glug litres of fluid prior to the start.
• There are 7 water stations on-course, but don’t feel you have to take a drink at each one. Drink to your thirst throughout the race.
• Consider using the Lucozade Sport on-course race energy drink positioned close to 5 miles and 9 miles. We also have Jelly Babies just before the 7-mile water station. Alternatively, you could bring your own fuel with you.
• Finish the race at a steady pace and go for a gentle ‘warm down’ jog after you have recovered. This should reduce stiffness in the days after the race. Why not visit our team of massage therapists in the Race Village?
• Don’t gulp large volumes of fluid straight after the race. Take it steady and please rehydrate slowly. A bottle of Lucozade Sport will also be available at the finish line.

The key with getting your race day fuelling and hydration correct is to have practised it in training leading up to the big day. Good luck, everyone!