Drinking and fuel on long runs
When you need more than water, and how to practise it.
2 min read
Under an hour
Most runners need nothing during runs under an hour. Drink normally during the day.
Longer runs
From about 75–90 minutes, many runners feel better with some carbohydrate on the way – a sports drink, gels or chews – and some water.
Practise it
Try your race-day fuel on long runs first (Runbriel marks “Fuel practice” on some long runs). Find out what your stomach likes before race day.
Listen to your thirst
Drink when you're thirsty. Drinking far more than you need can be harmful too.