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Electrolytes, gels and hydration


Words: Endura Sports Nutrition

Endura Sports Nutrition is the official supplier of on course hydration. Visit endura.com.au.


How do I hydrate before my race?

It sounds obvious, but staying hydrated is the foundation of peak performance. Yet surprisingly, a recent study of professional athletes found that up to 50% were dehydrated even before exercise! Ensuring you are properly hydrated on race day begins days and weeks in the lead up.

Practise your hydration strategy in training and keep an eye on your hydration status in the days before and after a run. You can gauge your fluid loss by weighing yourself before and after a run or for a simpler option just keep an eye on the colour of your pee. The general rules – the darker the colour, the more dehydrated you are. Aim for a light straw colour.

Hydration isn’t just about during and after a run. Sip on an isotonic hydration/electrolyte formula in the days leading up to the event to ensure your hydration and electrolyte levels are at their peak. If you’re carb-loading, Endura Performance Fuel ticks the box with 20 g per dose, but if you prefer carbs from other sources try Endura’s Low Carb hydration formula.

 How do I stay hydrated on race day?

Don’t wait until you’re thirsty before drinking water on course at the Gold Coast Marathon


On average, you lose around a litre of fluid every hour of exercise and up to 2.4 L in extreme heat and humidity. While heat and humidity aren’t big factors at the Gold Coast Marathon, a fluid loss of even 2% body weight can impact performance, so keep the hydration up and don’t wait until you’re thirsty.

Take advantage of the Endura Performance Fuel with a drink at every aid station, even if you don’t feel thirsty it’s important to have a drink (not just a sip) at every station, as the effects of dehydration can begin to set in before thirst appears.

View race day hydration tips

How important are electrolytes on race day?

Replace lost electrolytes with electrolyte formula such as Endura Rehydration Performance Fuel


Sweat isn’t just water, it’s a mix of critical minerals such as sodium, potassium, chloride, calcium and magnesium known as electrolytes that are lost as they saturate your running kit.

Electrolytes are involved in numerous functions within the body, but the most important when you’re running hard and pushing your body to its limits are hydration, energy production, muscle function and nerve function. When your body is at its limit, every little bit you can do to help ensure it’s functioning optimally is going to help your body cope a little better and (hopefully) hurt a little less.

So make sure you’re replacing these lost electrolytes with a scientifically formulated electrolyte formula such as Endura Rehydration Performance Fuel which is the on-course electrolyte for the Gold Coast Marathon.

Learn more about electrolytes

How often should I take gels on race day?

Endura Energy Gels give you a rapid energy kick to keep you going so you don’t peak and crash


After only 30 to 60 minutes of intense exercise, you start eating into your body’s energy stores (known as glycogen stores). You can carb-load in the days leading up to the race and pre-load on the day of the race by consuming 1 g to 4 g of carbs/kg of body weight in the hours leading up to the race to ensure your body is fully topped up for that first hour. However, after that first hour, you’ll need to top-up those energy levels with 60 g to 90 g of carbs each hour after that.

Endura Energy Gels contain 26 g of slow and fast release energy, giving you a rapid energy kick, but also sustained energy to keep you going, so you don’t just peak and crash. Depending on your body weight and metabolism, you’ll need one to two gels every hour after the first hour. Practice using Endura Gels in training, so you know exactly what to expect and what amount suits you best, get your body used to digesting on the run…not to mention the technique of consuming a gel on the run.

There will be a gels available to runners at the 30.5km aid station in the Gold Coast Airport Marathon.

Learn more about gels

How do I hydrate after my race?

Restore depleted glycogen reserves, maintain muscle mass and speed recovery after your race with Endura Optimizer


A great race doesn’t end at the finish line. To reduce the after effect, you need to focus on recovery, your body will thank you for it! Like your pre-race nutrition plan; protein, hydration, electrolytes and carbohydrates are key. Endura Optimizer is your one stop recovery shop. Take one serve as soon as you can after the race and one serve before bed to provide the perfect nutritional combination to restore depleted glycogen reserves, maintain muscle mass and speed recovery.

View more recovery tips


About Endura Sports Nutrition

Endura Sports Nutrition is the official supplier of on course hydration at the Gold Coast Marathon. We know that the fuel you feed your body can make or break performance. That’s why Endura is dedicated to producing only high quality, scientifically researched and formulated products, specially designed to help you train harder, race faster and recover quicker. Endura is committed to excellence.

endura.com.au


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