Fueling & Hydration Strategies for Runners

A Quick Guide to the 10K, Half Marathon, and Marathon

Are you struggling with race-day fueling? Wondering how much to drink or when to take that energy gel? This affordable guide takes the guesswork out of fueling and hydration so you can perform at your best, whether you’re racing 10 km, a half-marathon, or a full marathon.

With this guide, you’ll know exactly what to consume, how much, and when — before, during, and after your race.

✅ What’s inside:

• Hydration essentials: how much fluid you need, spotting signs of dehydration, and electrolytes information
• Smart use of sports drinks and the most effective energy gels
• Carbohydrate needs and fueling basics for different distances
• Options for sensitive stomachs
• Caffeine: how and when to use it for performance
• Carb-loading strategies and specific energy intake plans for 10K, half-marathon, and marathon
• How to plan fueling around aid stations
• Extra tips to avoid common mistakes

Why purchase this guide?

Many runners struggle on race day or hit the wall because of simple, avoidable mistakes — not getting enough energy, starting carbs too early, or testing new products during the race. This guide helps sidestep those problems with clear, practical strategies that are easy to follow. It provides proven fueling tips to help you plan smarter, avoid common errors, and stay strong all the way to the finish line.

👉 Get your guide in the shop

👉 If you’re looking for a training plan for running (5 km to marathon) or strength training for different levels, you’ll find it here in the shop.