Week 3: Hydration tips to boost your energy and endurance on every run

Getting ready to lace up for a jog around the park? Or are you pushing through your longest run yet?

Staying hydrated can make all the difference to how you feel and perform on your runs.

It plays a vital role in regulating our body temperature, maintaining energy levels and aiding muscle recovery.

These are all essential for any runner – especially if you’re making your way through the Vitality 10 weeks to 10k training plan.

Olympic champion and Vitality Ambassador, Jessica Ennis-Hill, says: “Hydration is often overlooked, but it’s such an important part of not only our training plan, but also everyday life.”

Why does hydration matter?

When you run, your body loses fluid through sweat – even more so in warmer weather or during longer sessions.

This fluid loss, if not replenished, can lead to dehydration and trigger effects such as fatigue, dizziness, muscle cramps and your recovery may become slower.

“You might not always feel thirsty before a run, but making hydration a daily habit means you’re always starting in the good place,” adds Ennis-Hill.

“It's about getting ahead of it, not just reacting”

Jessica Ennis-Hill, Olympic champion and Vitality Ambassador

For most runners, a good routine doesn’t mean chugging litres of water just before you head out the door.

Instead, think of it as something you stay on top of throughout the day.

Here are a few simple tips to staying hydrated:

1. Start your day with water: Drinking a glass of water first thing in the morning can kickstart your hydration right.
2. Pre-run prep: Aim to drink about 400-600ml of water two to three hours before and then 200-250ml in the lead up to the start of your run.
3. During your run: For shorter sessions, you may not need water mid-run, however, consider water stops on your route should you need to rehydrate. For longer runs, sip as needed by carrying a small bottle or hydration pack.
4. Post-run recovery: Rehydrating after your runs can help your body to repair and feel good for your next training session. You can add electrolytes if you’ve had a particularly sweaty run to replace lost salts.

These small, consistent actions can make a big difference and are just as important as the kilometres you’re logging each week.

Fuel your 10k with confidence

The Vitality 10 weeks to 10k plan is all about helping you build strength and confidence week by week no matter your starting point.

Staying hydrated is just one of the essential habits that will keep you moving forward.

“Training for a 10k isn’t just about the miles, it’s about the little things you do that add up,” says Ennis-Hill.

“Hydration, sleep, nutrition and mindset all play a role and it’s about getting ahead of it, not just reacting.

“Keep tuning in to what your body needs and you’ll cross that finish line feeling strong and proud.”

To help you stay hydrated at the Vitality London 10,000, Buxton Natural Mineral Water will be available at a dedicated water station on route and at the finish line.