Hydration and nutrition

Iwan Thomas tells us how to stay hydrated and well nourished whilst training. 

'When you are training hard, you have to fuel your body correctly. Hydration is massively important - the night before you are going to do a run, just before the run and after the run.'

'For me, I will take on at least a litre of water before I go for a long run, not straight before - just sipped throughout the day, and a good isotonic sports drink. When you are actually out on your run, if it is less than 45 minutes, you won’t really need to take a drink with you.' 

'But if you are going for a long run, perhaps an hour and a half to two hours, your sugar levels will drop – so, as unhealthy as it may seem, I will take some form of jelly sweets with me, like winegums or if you are really being professional you can get some energy gels. So, after about 40 minutes of exercise, take one of these gels and you will get a bit of a second wind.' 

'But it is really important to hydrate and also food – if you are doing a very long run. Carb load the night before, eat lots. Then on the day of a run eat little and often. Personally, I wouldn’t eat anything for at least two hours before I exercise so if you know you are going to go for a run at 7, then maybe have something to eat at 4.30 or 5 o'clock and then nothing but small sips of water before you do your run.'

'When you get in, the best time to eat is within an hour of training - that is your best window of opportunity where your body will naturally break down all of the fats better. So, when you have gone for a run, perhaps be prepared and prepare your dinner before you go out for your run, come in and eat your food, do some stretching and then sleep.'