Inspired by the London Marathon? Expert shares hydration advice for runners hoping to go the distance

Good morning,

Following the 2026 London Marathon, I wanted to share expert insight from award-winning dietitian Dr Carrie Ruxton highlighting the importance of hydration for those hoping to dive into long runs.

On Sunday, a record-breaking 59,000 people participated in the London Marathon. 27% of the UK population now runs at least once a week, with running only continuing to grow in popularity. However, experts warn that hydration is often overlooked, despite even mild dehydration impacting endurance, increasing fatigue and affecting temperature regulation during long runs.

Please find the full release below and do reach out if you have any further questions.

Best,

Olivia

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Inspired by the London Marathon? Experts share how to optimise training and recovery for runners preparing to go the distance

• A record breaking 59,000 runners participated in the 2026 London Marathon, making it the largest ever marathon and representing continued growth of popularity in running

• More than a quarter (27%) of the UK population run at least once a week

• Dr Carrie Ruxton shares expert hydration tips to support performance, endurance and recovery

London, 28^nd April 2026: As 800,000 supporters lined the streets to cheer on more than 59,000 runners in Sunday’s London Marathon, the electric atmosphere has sparked a fresh wave of enthusiasm for running.

With the post-marathon buzz inspiring many to get involved, nutritionists are urging new and experienced runners not to overlook one crucial detail of performance and recovery: hydration.

Running is booming across the UK and beyond, with over a quarter (27%) of the population now running at least once a week.¹ Yet while runners carefully plan their training, kit and nutrition, experts say hydration is often neglected. Even mild dehydration can reduce endurance, increase fatigue and make it harder for your body to regulate temperature - all things you want to avoid when you’re on your feet for hours.²

Staying properly hydrated before, during and after your run helps maintain stamina, lowers the risk of cramps and supports faster recovery once you cross the finish line.

Award-winning nutritionist, Dr. Carrie Ruxton, explains: “Hydration is a key part of any running routine, whether you’re preparing for a race or heading out for a casual jog. Drinking fluids before, during and after a run helps regulate body temperature, maintain performance and replace fluids lost through sweat, supporting both endurance and recovery.”

For those feeling inspired after this weekend's marathon, Dr. Ruxton shares 3 drink suggestions (besides sports drinks) that will maximise hydration and prepare runners to perform and recover at their best.

• Start your day with an unsweetened green or black tea to help prepare your body for fat burning.

Your body will mainly use fat for fuel during running, so avoid sugary drinks before you start as this will encourage your metabolism to switch to using carbohydrates – thanks to the effects of insulin. An ideal morning drink is unsweetened green or black tea alongside a bowl of oats with protein powder and a banana, creating a slow-release carb source. Tea contains a small amount of caffeine which encourages fat burning and supports endurance exercise. It is also rich in flavonoids which encourage relaxation of blood vessels, helping to improve blood flow to the body and brain.

• Make your own electrolyte drink for a mid-run energy boost.

Plain water lacks electrolytes – minerals which help to boost water absorption into the body. While there are plenty of electrolyte products on the market, some people prefer to go for a less processed option by making their own. Dilute pure long-life orange juice 50/50 with water and add a pinch of finely ground sea salt. Shake up vigorously and drink mid-run. Always test out any drinks or gels you plan to use before a long run to gastric upsets.

• Help muscles to repair and recover with a nourishing smoothie

Studies show that polyphenols – a family of plant bioactives – have anti-inflammatory and restorative effects, helping to repair tired and stressed muscles, while a boost of vitamin C resets your immune system and delivers an antioxidant effect. Add together apple juice, beetroot juice, frozen cherries, a banana, Greek yoghurt and spinach. The yoghurt adds a source of protein to kick start the repair process.

With training goals ahead, prioritising healthy hydration could be one of the simplest ways to help runners feel stronger, go further and recover faster.

-ENDS-

[1] Strava. (2024). Working Out Is No Longer About Burning Out. https://press.strava.com/en-gb/articles/strava-releases-annual-year-in-sport-trend

[2] Mougin, L., Macrae, H. Z., Taylor, L., James, L. J., & Mears, S. A. (2025). The effect of heat stress and dehydration on carbohydrate use during endurance exercise: A systematic review and meta-analysis. Sports Medicine, 55(11), 2825–2847. https://doi.org/10.1007/s40279-025-02294-3

The Fruit Juice Science Centre provides evidence-based information to consumers, journalists, and healthcare professionals on the role of 100% fruit juice in diets and health. Find out more here: https://fruitjuicesciencecentre.eu.   

Olivia Haines
Senior Account Executive

Integrated communications for The Networked Age

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