Ep74: How to Fuel and Hydrate for Long Runs - CEO of Precision Fuel & Hydration

In this episode of 5 Miles Easy, hosts Rose Harvey and Steph McCall welcome Andy Blow, CEO of Precision Fuel and Hydration, to discuss the crucial topic of nutrition and hydration for runners. After sharing a recap of Steph's experiences during a recent 100k race, they shift their focus to the significance of carbohydrates and electrolytes in sustaining performance during long-distance events.

Andy explains that runners have varied fueling approaches, often combining drinks and gels to maintain their energy levels. He highlights the need for proper hydration strategies, emphasizing that many elite runners drink carb solutions every 5k during races, underscoring the critical role of carbohydrates in preventing fatigue and enhancing performance.

The discussion delves into the physiological aspects of running, including sweat rates and sodium loss, which can significantly impact hydration strategies. Andy suggests that athletes learn their individual sweat rates to tailor their intake of fluids and electrolytes. He provides insights into effective pre-race strategies, such as consuming a strong electrolyte drink the night before to help maintain hydration levels.

Throughout the episode, common misconceptions around hydration and fueling are addressed, including strategies to avoid the pitfalls of over-drinking or improper fuel intake. The hosts and Andy reinforce the importance of practice, ensuring that athletes prepare well in training to optimize their race day performance.

Andy concludes with practical advice for runners of all levels, encouraging them to experiment with fueling during their training runs to find what works best for their bodies, while also reinforcing that the fundamentals of hydration and nutrition are key to a successful running experience.