Fueling & Hydrating During Your Run

You’re using lots of energy and sweating out all sorts of salts during your run (especially if you’re on a long run or running on a hot, humid day). To support your body as you push it in training, it’s important to be mindful of adding fuel and replacing electrolytes. We’ll talk about fueling and hydration strategies as you progress through your training. For now, see below for some fuel sources and electrolyte options to consider.

(Disclaimer: I am not a nutritionist, and this is not medical or nutrition advice. These are points of information to help new runners get oriented to the wide array of available options for fuel and hydration.)

Common Fuel Sources

  • Gels

    A popular source of fuel for many endurance athletes, gels are available at many sporting goods and running equipment stores. These high-carb packets offer plenty of fuel to keep you going, but may cause some digestive upset. Be sure to test any new brands or flavors before race day.

  • Fruit (Dried or Fresh)

    Inexpensive, accessible, and predictable: fruit can be a great source of fuel during a long run. Dried fruits (like apricots, raisins & dates) offer tons of carbohydrates. Applesauce packets (like the ones made for children) and bananas are easily digestible and delicious. One big advantage is that you already know how your body handles fruit. Just be careful to pay attention to fiber content, as too much fiber can cause some gas and discomfort.

  • Gummies & "Fruit" Snacks

    Gummy candies (gummy worms, Swedish Fish) and other forms of fruit-flavored chewy snacks are tasty, easy to digest, and packed full of carbohydrates. These hold the same advantage as fruit: you likely have experience with these foods already, so there won’t be too many digestive surprises.

Electrolytes & Salts

  • Electrolyte Powders

    There are tons of electrolyte powders on the market (LMNT, Bare Performance Nutrition Electrolytes, Liquid IV, and lots of others). Each one offers a different combination of minerals (like sodium, potassium, and magnesium). Some powders come with additional components like caffeine, so be sure to read the labels so you know what you’re getting. Look for a product that tastes good to you and that offers a combination of minerals. When you sweat, you lose more than just sodium! You can find these powder mixes in the health food section of your grocery store, as well as at specialty sport nutrition stores.

  • Salt Tablets

    If you like to keep your water and your electrolytes separate, consider salt tablets or salt sticks. Brands like Nuun and Salt Stick offer chewable or dissolvable salt tablets to get electrolytes replenished quickly. Because these tablets separate your electrolyte intake from your water intake, be sure to keep track of how much fluid you’re drinking too!

  • Sports Drinks

    Premixed sports drinks like Gatorade and Powerade are easily available at most grocery stores, and provide some electrolyte replenishment. These are great in a pinch, but may leave you needing more minerals at the end of a sweaty workout. Look for products like Gatorade Endurance Formula, which offers enhanced nutrition and electrolyte support.