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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.

Race Day

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 Airport 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