It’s reported that just over 53,000 people completed the 2024 London Marathon, raising an impressive £67 million for charities across the world.
As runners prepare for the 2025 London Marathon, healthy drinks experts from DASH Water have teamed up with Sarah Stannard, a renowned health coach specialising in energy optimisation, to share the best foods and drinks to keep you fuelled and hydrated during the marathon, as well as the best ways to recover afterward.
When preparing for the marathon, it’s important to monitor your hydration levels. With this in mind, hydration experts at DASH Water recommend some of the most effective foods and drinks to keep you hydrated.
- Water: Try adding natural flavours like lemon, cucumber, or mint to make it more refreshing, or mix it up with flavoured sparkling water.
- Hydrating fruits: Watermelon, cucumber, strawberries, and oranges have some of the highest water content and can help maintain hydration levels during training.
- Fresh fruit smoothies: Blend hydrating fruits with protein rich yoghurt or milk for a refreshing, fruity drink.
- Herbal teas: Caffeine-free options like chamomile or peppermint tea provide hydration without the diuretic effect of regular tea or coffee.
For those taking part in the marathon, Sarah shares her expert advice on dietary changes for peak performance.
- Carb-loading the right way, ensuring glycogen stores are optimised without bloating or digestive discomfort.
- Protein balance for muscle strength and repair before race day.
- Hydration strategies, including sodium intake to prevent cramping and dehydration.
- Gut-friendly foods to support digestion and avoid discomfort while running.
Leading up to the marathon, Sarah offers insights on the best energy-boosting foods and drinks to help runners stay fuelled and perform at their best:
- Complex carbohydrates (such as oats, quinoa, and sweet potatoes) provide sustained energy without blood sugar crashes.
- Healthy fats (like avocado, nuts, and seeds) help maintain steady energy levels throughout the day.
- Hydration strategies, including electrolyte-rich drinks like coconut water and homemade infused waters, to prevent energy dips.
- Caffeine considerations – how to use coffee or green tea effectively without leading to burnout.
And post-marathon, Sarah highlights some of the best foods to support recovery.:
- Replenishing glycogen stores with quality carbohydrates and lean proteins (such as salmon, eggs, and legumes).
- Reducing inflammation with omega-3-rich foods like oily fish and flaxseeds.
- Hydrating effectively with electrolyte-rich drinks to restore balance.
- Magnesium and potassium sources (such as bananas, leafy greens, and nuts) to prevent muscle cramps.
For more tips on staying hydrated, visit the DASH Water website.
