Emma Bullock-Lynch takes us through our paces when it comes to hydration, sharing her expert advice on how to stay fuelled, refreshed, and ready—whether you’re training for the London Marathon or simply looking to feel your best every day. As a Registered Associate Nutritionist with a passion for performance and wellness, Emma breaks down why hydration is your ultimate training partner and how to do it right.
With the London Marathon just around the corner on Sunday 27th April 2025, many of you are deep into training, refining your nutrition plans, and getting those all-important miles in. But whether this is your first marathon or your fifth, there’s one golden rule I always share with runners, clients, and wellness enthusiasts alike: never underestimate the power of hydration.
As a Registered Associate Nutritionist working in the health and wellness industry, I’ve seen first-hand just how transformative proper hydration can be—not just for marathon performance, but for recovery, energy levels, mood, and overall wellbeing.
Here are my go-to hydration (and fuelling!) tips to help you power through the final weeks of training and shine on race day.
1. Start Your Day Right—with Food and Fluids
Breakfast is the foundation of your energy for the day—and especially for training sessions. A balanced breakfast rich in complex carbs and protein will help fuel your runs and aid recovery. One of my favourites? Porridge topped with banana, a few crushed nuts, and a drizzle of honey. It’s comforting, sustaining, and packed with the nutrients your body craves.
And don’t forget to hydrate as soon as you wake up. Your body becomes dehydrated overnight, so a glass of water (or a hydration sachet) first thing can help kickstart your system.
2. Replenish More Than Just Water
When you’re clocking up serious mileage, you’re not only sweating out water—you’re losing vital electrolytes too. These include minerals like magnesium, potassium, and sodium, which play a key role in maintaining fluid balance, muscle function, and nerve signalling.
If you’ve ever felt dizzy, crampy, or overly fatigued mid-run, an electrolyte imbalance might be to blame. That’s why I recommend incorporating electrolyte-rich drinks or sachets into your hydration routine—especially for long or intense training sessions.
3. Hydrate + Replenish With Purpose
I’m proud to work with Wassen, a brand with over 40 years of experience in mineral supplementation, and our Hydrate + Replenish sachets were developed with runners and active lifestyles in mind.
Each green apple-flavoured sachet contains:
- Magnesium – to support muscle function and reduce tiredness
- Spirulina & Green Tea Extract – for a natural energy lift
- Vitamins C & D – to help maintain your immune system through training
It’s simple to use: just mix a sachet into your water bottle, and you’ve got a tasty, effective way to stay hydrated before, during, or after your workout.
4. Tune Into Your Body
One of the biggest mistakes I see runners make is underestimating how much fluid they need. Dehydration isn’t always obvious—it can sneak up as fatigue, irritability, headaches, or sluggish recovery. The key? Drink consistently throughout the day and always rehydrate after training.
If you struggle to drink plain water, try adding cucumber slices, berries, or citrus to jazz it up—or mix in a hydration sachet for a refreshing lift.
5. Food and Fluids Go Hand-in-Hand
Hydration and fuelling work best when they’re in sync. That means eating enough, especially when your training ramps up. Include plenty of lean protein (think chicken, eggs, lentils), good fats (avocado, olive oil, nuts), and slow-release carbs to keep your energy steady and support recovery.
Skipping meals or under-fuelling can lead to burnout—no one wants to hit the wall on race day.
A Final Word of Encouragement
To every one of you preparing for the London Marathon: I’m cheering you on every step of the way. Marathon training is as much a mental journey as it is a physical one, and keeping your body well-fuelled and hydrated is one of the best ways to support yourself through it.
And remember—hydration isn’t just a marathon thing. It’s a daily act of self-care that helps you feel better, move better, and live more energetically.
Wishing you strong legs, clear minds, and a truly unforgettable race day!
– Emma 💧
About the Author
Emma Bullock-Lynch is a Registered Associate Nutritionist (ANutr) with 4 years of experience in the health and wellness industry. Passionate about healthy living and everyday wellbeing, Emma specialises in developing nutritional supplements and providing expert advice to help others thrive.
