Hydration Tip For A Marathon Runner : Pinch It & Sip It

The New York Marathon and Colchester Half Marathon have just passed this weekend, and as always hydration was a big shortfall for many athletes. Although nutrition and hydration for athletes is a complex subject, here is a quick pointer on maximising hydration when competing in a marathon:

Make sure you know where the hydration stations are and be sure to grab a cup off each station. When you get the cup pinch or crush the top to form a funnel enabling you to take easy gulps (minimising spillage) every 3-5 mins. In self supported races you can even run with bladders, hip belts and other bottle carriers to enable you to readily hydrate.


Eberle, S, G. (2014). Endurance Sports Nutrition. Fuel your body for optimal performance. IL: Human Kinetics.

About the Author

Job Role Qualified Dietitian and Sports Nutritionist Qualifications BSc (Hons) Sports Science | BSc (Hons) Dietetics Tom has always participated in sport both recreationally and competitively which led to an unquenchable thirst for information on anything health, nutrition and fitness. After leaving school Tom went on to play for a football academy during which time he studied Sport and Exercise Science. From here he went on to study a BSc (Hons) Sport Science at UEA followed by his second BSc (Hons) degree, this time at the University of Hertfordshire studying Dietetics. Tom has worked in the fitness, educational and clinical nutrition industry starting out at David Lloyd Health and Leisure Clubs. He then went on to work as a Dietitian (RD) in the NHS, during which time he conducted clinics for healthy eating, weight loss and weight gain, as well as specialised consultations on Diabetes, IBS and Coeliac disease to name a few. He has vast amounts of experience at devising diet plans and supplement regimens, as well as working in the community with schools and competitive athletes. As Head Nutritionist and Supplement expert at Discount Supplements Tom is here to provide current and evidence based health and nutrition information to help you reach your health and fitness goals!
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