The last 2 weeks matter!

A well‑planned taper is one of the most important parts of a marathon program. When done properly, it helps you arrive at the start line feeling confident, rested, mentally fresh, physically light, and genuinely excited to race. But a poorly executed taper can leave you feeling flat—fatigued, heavy, bloated, and oddly indifferent to the event despite months of committed training. These five essential taper strategies will ensure you show up in the best possible shape.

1. Reduce training load

Tapering is crucial for optimal performance. Gradually reducing your mileage while maintaining the intensity of your workouts and framework of your training plan is key to a good taper. Maintain consistency and include one controlled marathon‑pace session, but remove anything that creates deep fatigue. As a general rule of thumb, reduce your load by 30% each week over the final weeks. Some athletes prefer a 3 week taper, while others like a more punchy " steep taper" of 10 days. A taper helps the body to adapt to the previous months of effort and ensures you’re in peak condition for race day. Recovery activities such as saunas, yoga and stretching can provide the icing on the cake in the final weeks.

2. Nutrition

Stick to a balanced diet rather than crash dieting to lose weight in the last three weeks. Avoid trying new gels or sports products you haven't already practiced in training. Obtain supplies for your chosen race day nutrition so you have everything on-hand come race morning. If you like to race "light", reduce processed snacks or high calorie drinks and maintain good size main meals with protein and carbohydrate that promote satiety across the day.

3. Sleep

Aim for 7-9 hours of quality sleep each night. Establish a relaxing bedtime routine, reduce your caffeine intake and limit screen time before bed to improve sleep quality. Good sleep hygiene can significantly impact your race day performance and "banking" a few extra naps in the weeks leading into the race can make all the difference to how fresh you feel on race morning. A quality magnesium supplement an hour before bedtime may assist with sleep if you have insomnia.

4. Final long run

A final long run is typically completed a few weeks out from race day. A portion of marathon specific pacing within this run can build confidence and also highlight any unrealistic expectations. The run should be just enough to reinforce efficiency at steady aerobic output. After this point, long runs shorten significantly to allow full recovery and glycogen restoration.

5. Race Strategy

Develop a solid race day strategy. Know your pacing, plan what and when to fuel and hydrate, and prepare for any unexpected challenges like needing pit stops and possible weather conditions. Familiarise yourself with the course if possible, and consider doing a trial run over a portion of the course. Elite athletes visual their ideal race day repetitively including their target finishing time, pacing, how they will feel and what they want to focus on at each stage of the race. At the very least look at the course map and elevation. A well-thought-out plan can help alleviate race day anxiety.

What NOT to Do:

• Avoid New Gear: Stick to familiar shoes and gear on race day to prevent any issues. Don’t risk discomfort with untested equipment. Know your chafing areas and plan accordingly with anti-chafing solutions.
• Don’t Overtrain: Resist the urge to cram in extra kilometers at this stage. Trust in your training and allow your body to rest. Experienced athletes understand that the taper is about revealing fitness, not building it. Overreaching here is one of the most common rooky mistakes.
• Avoid Unnecessary Physical and Emotional Stress: Avoid heavy strength training in the final 7–10 days. No last‑minute “prove my fitness” workouts. Avoid overthinking; enjoy the process and have confidence in your preparation.

With these tips, you’ll be well-prepared for your race. Good luck, and enjoy the journey!

According to a study published in the Journal of Athletic Training, up to 91% of endurance runners experience dehydration during a training session or competition. Additionally, research from the American Migraine Foundation suggests that dehydration is a known trigger for headaches in female athletes, affecting them more frequently than their male counterparts.

Understanding the link between dehydration and headaches is essential for optimising your performance and overall well-being as an athlete.

What causes dehydration? 

Dehydration occurs when your body loses more fluids than it takes in, leading to an imbalance of electrolytes and a range of symptoms, including headaches. When you engage in endurance activities like running, cycling and long hikes, especially in hot or humid conditions, the risk of dehydration significantly increases.

Why does dehydration affect women more than men?

The answer lies in the complex interplay between hormones and hydration levels in the female body.  Recent research has revealed that women's hormones, particularly estrogen and progesterone, can affect fluid balance and susceptibility to dehydration.

Estrogen and fluid balance

Estrogen plays a significant role in regulating fluid balance. Studies have shown that estrogen can affect how the body retains and excretes fluids, leading to fluctuations in hydration levels throughout the menstrual cycle. During the follicular phase in the first half of the menstrual cycle, estrogen levels rise, promoting fluid uptake. Higher oestrogen may reduce the risk of dehydration and associated symptoms, such as headaches, during this phase.

Progesterone and fluid excretion

On the other hand, the luteal phase, which occurs in the second half of the menstrual cycle, is characterised by higher levels of progesterone. Progesterone has diuretic properties and promotes fluid excretion from the body. As a result, women may be more prone to dehydration and electrolyte imbalances during this phase, increasing their susceptibility to headaches.

The impact of hormonal changes

Hormonal changes associated with menstruation, pregnancy, and menopause can also impact fluid balance and hydration status in women. For example, menstrual bleeding leads to the subtle loss of blood and fluids, increasing the body's demand for hydration. Studies show regular adequate water intake can alleviate the severity of period pain, shorten the length of menstrual bleeding and reduce the average number of pharmacological pain medications required during menstruation. Pregnant women experience significant shifts in fluid distribution and metabolism to support fetal development. In contrast, menopausal women may experience changes in thirst perception and kidney function, affecting their ability to maintain optimal hydration levels.

The effect on athletic performance

The implications of these hormonal fluctuations extend beyond mere discomfort; they can significantly impact athletic performance and overall well-being. Dehydration impairs physical performance and affects cognitive function, mood, and thermoregulation. Therefore, female athletes should consider adjusting their hydration strategies to accommodate their unique hormonal profiles and menstrual cycles.

Tips to mitigate dehydration headaches

So, how can female athletes mitigate dehydration headaches? Here are some practical tips:

1. Track Your Menstrual Cycle: Keep a menstrual calendar to identify patterns in fluid retention and dehydration throughout your cycle. Adjust your hydration plan accordingly, increasing fluid intake during the luteal phase to compensate for increased fluid loss.
2. Increase Fluid Intake: Be proactive about staying hydrated, especially during hormonal fluctuations. Aim to drink at least 2-3 litres of fluid daily, and increase your intake during intense training sessions or hot weather conditions. Fluid can include water, milk, juices, teas, soups, broths… anything liquid. But what about coffee? As it has a directive effect, I suggest a cup accounts for ½ cup of fluid in your daily tally. We have provided additional details in our blog: Hydration: The Key to Peak Performance.
3. Focus On Electrolytes: Electrolytes such as sodium, potassium, and magnesium play a vital role in hydration and muscle function. Incorporate electrolyte-rich foods into your diet to maintain electrolyte balance and prevent dehydration-related headaches. Use sports drinks or electrolyte supplements during prolonged exercise to replenish lost minerals.
4. Eat Nourishing Food: Foods such as bananas, avocados, and leafy greens are excellent sources of potassium, magnesium, and other essential minerals. We promote magnesium for bone health in another one of our earlier blogs: Magnesium for Bone Health. 
5. Get Sufficient Iron: Don't forget about iron! Including iron-rich snacks in your diet can help support energy levels and overall well-being. Check out the iron-rich snack recipes we've prepared for you in our Iron Rich Snacks e-recipe book.
6. Listen to Your Body: Pay attention to thirst cues and early signs of dehydration, such as dry mouth or dark urine. If you experience a headache during exercise, take a break, hydrate, and rest before resuming your activity. Watch out for other signs of magnesium deficiency, such as muscle cramping, restless legs at night, sleep issues, anxiety or menstrual cramps. 
7. Avoid Too Much Caffeine: Caffeine stimulates your kidneys to produce more urine when you drink coffee, leading to increased bodily fluid loss. As a result, frequent consumption of coffee without adequate fluid intake can disrupt your body's hydration balance. Ironically, in some cases, coffee can help relieve a headache, but too much coffee on a hot day, along with strenuous exercise, can lead to a dehydration headache.

Overall, moderation and balance are key in coffee consumption and hydration. Enjoy your coffee as part of a balanced diet and lifestyle. However, prioritise adequate fluid intake to support your overall health and well-being, especially if you're an endurance runner or enjoy other strenuous physical activity.

Understanding how women's hormones impact dehydration can minimise the risk of dehydration headaches. Remember, hydration is not just a quenching thirst; it's a vital component of athletic success and longevity.

Get in touch to learn more and start your journey today.

As a fellow marathoner, I've had my fair share of pacing struggles. Many of my earlier marathons were approached with a “go for broke” mindset, only to find myself dropping off my initial pace by over 30 seconds per kilometre in the later stages of the race. The final kilometres were a grind to keep my legs moving in the right direction. I understand the frustration and the many factors that can impact your ability to hold a consistent pace for the full 42.2kms.

Inadequate carbohydrate intake and glycogen depletion, dehydration, mindset and mental focus, physiological issues such as gastrointestinal issues or cramping and pacing strategies (or lack thereof) are all factors that can influence your finishing time.

With the right approach and understanding, you can optimise your pacing strategy and run the race of your life.

A well-paced runner outperforms those who start too fast or too slow.

In part one of this blog we explore your target pace using marathon pacing calculators, adjusting pace for race conditions and negative split concepts.

Understand Your Target Pace:

Before embarking on your marathon journey, it's essential to have a clear understanding of your target pace. Utilise a marathon calculator to determine the pace required to achieve your desired finishing time. By knowing your target pace, you can establish a realistic pacing strategy and avoid starting too fast, which can lead to early fatigue. Some of our favourite marathon pacing calculators include Strava's Race Pacing Guide and Garmin Connect's Race Predictor.  Both provide a convenient way to gauge your fitness level and plan your pacing accordingly.

Estimating your target pace will be influenced by your overall health, level of fitness and experience, race conditions, and the marathon course itself. I have always found it useful to base my race pace on the feedback from key long runs and marathon-specific sessions.  Proper nutrition plays a crucial role in sustaining energy levels throughout training and race day. Include iron-rich snacks and recipes like the ones we prepared for you in our Iron Rich Snacks e-recipe book to help maintain endurance and prevent fatigue.

Understand the conditions and racecourse:

Studying the racecourse, including undulations and likely race conditions, is always recommended to build confidence in your race pacing strategy. Going over the course prior to race day can be helpful, but if this isn’t possible, seek out videos of the course from previous years and speak to runners who have completed the course.

Practice Negative Splits:

One effective pacing strategy for marathon runners is to aim for negative splits, where the race's second half is faster than the first. Research published in the International Journal of Sports Physiology and Performance suggests that runners who implement a negative split strategy often achieve faster overall race times and experience fewer performance declines late in the race.

By starting conservatively and gradually increasing your pace, you can conserve energy for the later stages of the marathon, enabling you to finish strong. Don’t forget to consider potential congestion in the first 5km if competing in a big city marathon. Negatively splitting long runs can be a useful way to practice this strategy. Generally speaking, if you are competing in a flat marathon with limited wind, aim to run the second part of the race 1-2 minutes quicker than the first half.

At the Athlete Sanctuary, we encourage our athletes to listen to their bodies, trust their training, and embrace the journey toward becoming stronger, more resilient athletes.

Whether you're a seasoned marathoner or preparing for your first race, prioritising pacing can make all the difference in your marathon experience. If you are keen to better understand how to enjoy the thrill of crossing the finish line strong, contact us to discuss your next marathon goal.

According to a study published in the Journal of Athletic Training, up to 91% of endurance runners experience dehydration during a training session or competition. Additionally, research from the American Migraine Foundation suggests that dehydration is a known trigger for headaches in female athletes, affecting them more frequently than their male counterparts.

Understanding the link between dehydration and headaches is essential for optimising your performance and overall well-being as an athlete. Dehydration occurs when your body loses more fluids than it takes in, leading to an imbalance of electrolytes and a range of symptoms, including headaches. When you engage in endurance activities like running, cycling and long hikes, especially in hot or humid conditions, the risk of dehydration significantly increases.

So why does dehydration affect women more than men?

The answer lies in the complex interplay between hormones and hydration levels in the female body.

Recent research has revealed that women's hormones, particularly estrogen and progesterone, can affect fluid balance and susceptibility to dehydration.

Estrogen plays a significant role in regulating fluid balance. Studies have shown that estrogen can affect how the body retains and excretes fluids, leading to fluctuations in hydration levels throughout the menstrual cycle. During the follicular phase in the first half of the menstrual cycle, estrogen levels rise, promoting fluid uptake. Higher estrogen may reduce the risk of dehydration and associated symptoms, such as headaches, during this phase.

On the other hand, the luteal phase, which occurs in the second half of the menstrual cycle, is characterised by higher levels of progesterone. Progesterone has diuretic properties and promotes fluid excretion from the body. As a result, women may be more prone to dehydration and electrolyte imbalances during this phase, increasing their susceptibility to headaches.

Hormonal changes associated with menstruation, pregnancy, and menopause can also impact fluid balance and hydration status in women. For example, menstrual bleeding leads to the subtle loss of blood and fluids, increasing the body's demand for hydration. Studies show regular adequate water intake can alleviate the severity of period pain, shorten the length of menstrual bleeding and reduce the average number of pharmacological pain medications required during menstruation. Pregnant women experience significant shifts in fluid distribution and metabolism to support fetal development. In contrast, menopausal women may experience changes in thirst perception and kidney function, affecting their ability to maintain optimal hydration levels.

The implications of these hormonal fluctuations extend beyond mere discomfort; they can significantly impact athletic performance and overall well-being. Dehydration impairs physical performance and affects cognitive function, mood, and thermoregulation. Therefore, female athletes should consider adjusting their hydration strategies to accommodate their unique hormonal profiles and menstrual cycles.

So, how can female athletes mitigate dehydration headaches?

Here are some practical tips:

1. Track Your Menstrual Cycle: Keep a menstrual calendar to identify patterns in fluid retention and dehydration throughout your cycle. Adjust your hydration plan accordingly, increasing fluid intake during the luteal phase to compensate for increased fluid loss.
2. Increase Fluid Intake: Be proactive about staying hydrated, especially during hormonal fluctuations. Aim to drink at least 2-3 litres of fluid daily, and increase your intake during intense training sessions or hot weather conditions. Fluid can include water, milk, juices, teas, soups, broths… anything liquid. But what about coffee? As it has a directive effect, I suggest a cup accounts for ½ cup of fluid in your daily tally. We have provided additional details in our blog Hydration the Key to Peak Performance.
3. Focus on Electrolytes: Electrolytes such as sodium, potassium, and magnesium play a vital role in hydration and muscle function. Incorporate electrolyte-rich foods into your diet to maintain electrolyte balance and prevent dehydration-related headaches. Use sports drinks or electrolyte supplements during prolonged exercise to replenish lost minerals. Foods such as bananas, avocados, and leafy greens are excellent sources of potassium, magnesium, and other essential minerals. We promote magnesium for bone health in another one of our earlier blogs: Magnesium for bone health.
4. Listen to Your Body: Pay attention to thirst cues and early signs of dehydration, such as dry mouth or dark urine. If you experience a headache during exercise, take a break, hydrate, and rest before resuming your activity. Watch out for other signs of magnesium deficiency, such as muscle cramping, restless legs at night, sleep issues, anxiety or menstrual cramps.
5. Avoid too much caffeine. Caffeine stimulates your kidneys to produce more urine when you drink coffee, leading to increased bodily fluid loss. As a result, frequent consumption of coffee without adequate fluid intake can disrupt your body's hydration balance. Ironically, in some cases, coffee can help relieve a headache, but too much coffee on a hot day, along with strenuous exercise, can lead to a dehydration headache.

Overall, moderation and balance are key in coffee consumption and hydration. Enjoy your coffee as part of a balanced diet and lifestyle. However, prioritise adequate fluid intake to support your overall health and well-being, especially if you're an endurance runner or enjoy other strenuous physical activity.

Understanding how women's hormones impact dehydration can minimise the risk of dehydration headaches. Remember, hydration is not just a quenching thirst; it's a vital component of athletic success and longevity.

Get in touch to learn more and start your journey today.

Drawing upon findings from recent medical journals, let's explore other impacts fasting can have on metabolism and performance.

Decreased Resting Metabolic Rate

Fasting has been shown to reduce resting metabolic rate (RMR), the number of calories your body burns at rest. A slowed metabolic rate can reduce overall energy expenditure across the day and potentially hinder weight management efforts.

Impaired Substrate Utilisation

Fasting shifts the body's fuel source from carbohydrates to fat, a process known as metabolic inflexibility. While this may seem beneficial for fat burning, it can impair the ability to utilise carbohydrates, which is essential for high-intensity exercise performance efficiently.

Altered Hormone Levels

Fasting can disrupt hormone levels involved in metabolism, appetite regulation, and energy balance. For example, prolonged fasting may lead to increased production of cortisol, a stress hormone that can promote muscle breakdown and increase fat storage.

Reduced Muscle Glycogen Stores

Fasting before exercise can deplete muscle glycogen stores, the primary fuel source for high-intensity exercise. Reduced glycogen supply can impair endurance, power, and overall performance during a run.

Slowed Recovery

Fasting can delay recovery by limiting the availability of nutrients needed for muscle repair and glycogen replenishment. Lack of critical nutrients can prolong muscle soreness and fatigue and impair subsequent training sessions. This further impacts your motivation to train consistently and burn calories.

Slows down metabolism

A slow metabolism is not good news for runners keen on losing weight. Our blog, Weight Loss for Athletes, may be helpful.

Final thoughts

In conclusion, fasting before a run can slow metabolism, impair substrate utilisation, alter hormone levels, deplete muscle glycogen stores, and delay recovery, ultimately compromising athletic performance.

To optimise metabolism and performance, it's essential to fuel your body with a balanced meal or snack before exercise. In a previous post, we discussed some of our go-to recommendations for pre-run snacks.

At the Athlete Sanctuary, we offer comprehensive support for female endurance runners. As a degree-qualified online naturopath, nutritionist, and Olympic marathon runner, Kate Smyth brings a wealth of experience and expertise to help you achieve your goals. For personalised support and tailored meal plans, visit www.athletesanctuary.com.au.

Recent statistics reveal that over 60% of endurance runners struggle with finding the best pre-run meal that doesn't cause bloating or discomfort during exercise. Additionally, studies have shown that female athletes, in particular, face unique challenges when it comes to sports nutrition, often requiring specialised guidance to achieve peak performance. Fasting has become popular in running culture but, sadly, has also led to many lost opportunities and poor performances. If you currently avoid eating before a run, you may be surprised by the impact fasting has on performance and your metabolism.

Key Tips for Pre-Run Nutrition

1. Timing is Everything: Aim to eat a light snack 30-60 minutes before you run.
2. Choose the Right Carbs: Carbohydrates are your body's primary fuel source during exercise. Aim to have at least 20 grams of carbohydrate before a run. Opt for easy-to-digest carbs low in fructose, like toast or banana, which are less likely to cause digestion issues.
3. Listen to Your Body: Every runner is different, so paying attention to how your body responds to foods is essential. Keep a food diary to track what works best for you and adjust your pre-run meal plan accordingly.

Based on findings from recent studies, here are guidelines for fueling your morning run tailored to various distances:

Easy 8km Run

• Consume a light carbohydrate-rich snack 30-60 minutes before your run.
• Opt for easily digestible options like a banana, a small bowl of porridge or Bircher muesli, or a slice of toast with honey.

Moderate 20km Run or Speed Session

• Aim for a balanced pre-run meal containing carbohydrates, a little (5-10 grams) protein, and healthy fats at least 60-90 minutes before you run.
• Consider options like granola and berries with milk, porridge + honey + banana, a smoothie with banana, spinach, and protein powder or two pieces of sourdough with almond butter and honey + a glass of orange juice.

Long Run 30km+

• Plan a substantial pre-run meal rich in carbohydrates, with moderate protein and a small amount of healthy fats, 2 hours before your run.
• Examples include those mentioned above for 20km but increase the serving size.

Incorporating these pre-run nutrition guidelines can enhance your performance and energy levels during your morning runs. But good nutrition isn't just about what you eat before your run—it's about fueling your body correctly throughout the day.

Daily Nutrition Matters

In addition to fueling your morning run, aim to maintain a balanced diet across the entire day that includes:

• Plenty of carbohydrates from whole grains, fruits, and vegetables to fuel your runs.
• Adequate protein from sources like lean meats, fish, eggs, tofu, and legumes to support muscle repair and recovery.
• Healthy fats from sources like nuts, seeds, avocado, and olive oil to provide sustained energy and promote overall health.
• Hydration throughout the day, aiming for at least 2-3 litres of water/fluids daily and electrolyte-rich beverages for longer runs or hot weather conditions.

By prioritising good nutrition across the day, you'll set yourself up for success on your morning runs and beyond.

For female athletes, hormonal fluctuations throughout the menstrual cycle can impact energy levels and nutrient needs. A knowledgeable coach and nutritionist who understands these nuances can provide invaluable support and guidance.

At the Athlete Sanctuary, we offer comprehensive support for female endurance runners. As a degree-qualified online naturopath, nutritionist, and Olympic marathon runner, Kate Smyth brings a wealth of experience and expertise to help you achieve your goals. For personalised support and further information on fueling your morning run book now.

Recent Australian statistics reveal that many female athletes actively seek effective weight management strategies to enhance their performance. With 67% of runners expressing concerns about weight impacting their performance and 23% battling bloating and digestive issues, there's a clear need for tailored solutions that prioritise health and performance for endurance runners.

Safe weight loss tips

Embarking on a weight loss journey as an endurance runner requires a careful and evidence-based approach. Safe weight loss is not just about shedding kilograms rapidly; it's about achieving a sustainable balance that supports optimal performance and overall well-being. Based on recent medical research and expert guidance, here are guidelines on what safe weight loss looks like over time:

Set Realistic Goals:

Aim for gradual weight loss, typically around 0.5-1 kilogram weekly. This allows for a more sustainable and manageable approach, reducing the risk of negative impacts on performance and health.

Take an Individualised Approach:

Recognise that optimal weight differs for everyone. As the Journal of Sports Sciences (2021) highlights, a personalised assessment is crucial to understanding your body's unique needs and determining a realistic weight loss goal. Weight loss depends on many factors, including age, genetics, activity levels, nutrition, hormones, body type, muscle mass and state of health.

Preserve Muscle Mass:

Focus on losing fat while preserving muscle mass. The International Journal of Sports Nutrition and Exercise Metabolism (2019) emphasises the importance of maintaining strength and power during weight loss, which is crucial for endurance athletes.

Make Gradual Changes to Nutrition:

Implement gradual changes to your nutrition. The British Journal of Sports Medicine (2020) recommends a steady approach to weight loss to avoid negative impacts on performance, health, and hormonal balance. Gradual changes also allow the athlete to incorporate necessary changes into their lifestyle, making them easier to adhere to and more sustainable.

Take a Holistic Approach to Wellness:

Embrace a holistic approach that goes beyond the numbers on the scale. Consider other factors such as digestive health, hormonal health and stress. The Journal of the International Society of Sports Nutrition (2018) suggests these factors can impact training and competition experiences.

Consult with Experts:

Seek guidance from a qualified sports nutritionist and health professional. Kate Smyth combines naturopathy, targeted sports nutrition, and female-friendly coaching techniques based on her experience and the latest research.

Monitor Your Progress:

Monitor your progress regularly and make adjustments as needed. The Journal of Science and Medicine in Sport (2022) emphasises the role of ongoing nutrition optimisation in supporting endurance performance. Adjusting fuelling techniques, food volumes, and nutritional density helps to avoid issues such as REDs during a weight loss phase.

Listen to Your Body:

Pay attention to how your body responds to changes in nutrition and training. Consult a healthcare professional to adjust your plan if you experience any adverse effects or performance declines. Fuelling for performance is always better than restricting fuel for weight loss, which will likely impact performance.

Stay Hydrated and Nourished:

Ensure proper hydration and nourishment. Weight loss should not compromise your body's essential needs, and maintaining proper hydration and nutrient intake is crucial for overall health. Hydration has been a popular topic. Read some of our recent blogs on the topic of hydration and electrolytes.

Celebrate Non-Scale Victories:

Acknowledge and celebrate non-scale victories, such as improved energy levels, better sleep, and enhanced overall well-being. These indicators are just as important as the numbers on the scale.

Remember, safe weight loss is a journey that requires patience, dedication, and a commitment to your overall health and performance. By following these guidelines and consulting with experts, you can achieve your weight loss goals while optimising your endurance journey.

Learn More & Book Your Consultation:

Achieving weight loss as an endurance runner doesn't mean compromising your health or performance. At the Athlete Sanctuary, we're committed to helping you unlock your full potential through a holistic approach that addresses your unique needs.

Ready to embark on this transformative journey? Book an appointment to learn more about our approach to nutrition, and book your consultation today. Your peak performance and well-being await!

Recent Australian statistics shed light on the criticality of hydration in sports. According to the Australian Institute of Sport, dehydration can reduce athletic performance by up to 30%. Another study by Sports Dietitians Australia highlights that even 2-3% body weight loss due to dehydration significantly impairs endurance and cognitive function. These figures are a wake-up call for athletes to prioritise hydration in their training and competition regimes.

Hydration helps maintain balance

Hydration is more than just quenching thirst; it's about maintaining balance in your body. When you're well-hydrated, your heart pumps blood more efficiently, nutrients are transported effectively, and waste products are removed promptly. This harmonious state enables athletes to train harder, recover faster, and perform better.

But how much water is too much? This is a common question asked by athletes. Overhydration or hyponatremia is a real concern, especially in endurance sports. It occurs when the body's sodium levels are diluted. A sports nutritionist plays a pivotal role in guiding athletes to find their individual hydration balance—neither too little nor too much.

Ways to hydrate

Innovations like hydration gels and flasks have revolutionised how athletes hydrate during running and other endurance sports. A hydration gel provides a concentrated energy source and essential electrolytes, aiding in sustained performance. Similarly, a hydration flask is convenient for carrying fluids, ensuring athletes stay hydrated without interrupting their momentum.

Hydration and sports nutrition

But hydration is not just about water and electrolytes; it's part of a larger picture - sports nutrition. A well-designed nutrition plan, tailored by a sports nutritionist, can significantly enhance an athlete's performance. It integrates hydration strategies with energy needs, recovery nutrition, and overall health maintenance.

Dehydration headaches are a telltale sign of inadequate hydration. This symptom can impair physical performance and affect mental focus and decision-making skills, crucial in competitive sports. Recognising early signs of dehydration and responding promptly is essential.

Athletes must also consider specialised hydration packs, especially during long training sessions or competitions. These packs are designed to carry water and other essentials, enabling athletes to hydrate on the go. This tool is particularly useful in sports where stopping for a drink can mean losing precious time or momentum.

Your hydration plan should be tailored to your specific needs

However, hydration is not a one-size-fits-all approach. Factors like individual sweat rates, weather conditions, and the intensity of the activity all play a role in determining hydration needs. This is where consulting with a sports nutritionist becomes invaluable. They can help devise a personalised hydration strategy that aligns with the athlete's body requirements and sporting goals.

Book an appointment to explore how our personalised hydration strategies and expert sports nutrition advice can transform your athletic performance. Speak with Kate, our Olympic marathon runner turned naturopath and sports nutritionist, and take the first step towards achieving your sporting dreams! 

Most athletes can train in the heat over a normal summer but then find they come unstuck when it comes to competing in hot conditions, especially when there are seasonal differences between where they train and then compete.

As a classic example of an athlete who did not perform well in unexpected hot conditions, I learnt some brutal lessons from heat stroke in the 2006 Commonwealth Games and the not so delightful conditions of the Beijing 2008 Olympics.  Most of us have seen the horrific images televised during hot championships… the examples of athletes collapsing are endless, and the ill effects of heat are not limited to the marathon but extend to most endurance sports such as cycling, race walking, triathlon and ironman triathlons. Unfortunately, most major championships are held in warm conditions which are ideal for boosting attendance numbers, and sprint and power-based sports performances, but not so good for the endurance athlete.

Research to clearly define the “best way” to undertake heat preparation is lacking. Most recommendations are based on the lessons learned from athletes attending previous games (Olympics, Commonwealth, and IAAF World Championship Games) rather than large-scale studies.  We should see further progress in recommendations for sports performance in extreme conditions in the coming years, however, good suggestions are available to trial now. These suggestions will need to be adjusted to suit individual needs.

Although you may not be aiming to compete at a championship level, you can still draw on the techniques used by elite athletes to improve performance. If you plan to compete in hot conditions, give yourself every opportunity to perform at your best and enjoy your race by following some of these simple guidelines.

TOP 10 TIPS FOR OPTIMISING SPORTS PERFORMANCE IN THE HEAT

1. Know your predicted event conditions. Researching the average event conditions over the previous years can help you better understand what you are likely to face. Remember there are multiple factors to consider that influence body temperature and how well you will cope with the heat. Some of these factors include humidity, solar radiation from direct sunlight, clothing, diffused radiation off clouds and road surfaces, wind speed and expected outside temperatures. Outside temperatures are usually taken in the shade so the actual perception of how hot it is, can change significantly.

2. Know your sweat rate. Get your sweat and sodium rate loss checked properly. You can do this at a sweat lab for approximately $200 or with a home-based test kit costing around $99. It is recommended athletes test fluid and sodium levels before and after heat acclimatization. Another simple option that gives you a basic measure is completing a basic fluid loss count yourself. Weigh yourself before and after you do an exercise session of at least 60 minutes in warm conditions. Subtract the amount of any fluids taken during this session.  This gives you an estimate of how much fluid you lose per hour.

3. Keep your fluids up. If you are competing in the heat you will lose more fluid than in cooler months. Fluid losses of over 2% of your body weight reduce sports performance. When athletes reach this 2% threshold, increased fatigue, reduced endurance, reduced motor skills and mental function, and declining motivation can be observed. Studies also show heart rate increases by 3-5% for every 1% dehydration. Drinks including electrolytes such as sodium and magnesium are important and beneficial over water, especially in events with 90 minutes duration or more. Drinking to thirst is advised for shorter events under 90 minutes duration and events with low intensity in cooler climates. A general rule of thumb is to aim to sip 250ml of fluids every 20-30mins of an event of high intensity over 90 minutes.

Enter a race well hydrated and then remain as well hydrated as possible during a race. 

4. Replenish fluids. Drinking 150% of the fluid lost during an event within 2 hours is also key to a speedy recovery. This does not mean you should skull huge quantities of fluid. Imagine yourself as a plant. If you tip large amounts of water on a plant, the water just runs through but if you water the plant gradually, the roots have time to absorb the fluid and nourish the plant. Humans are the same, so ideally sip fluids slowly and continuously in combination with consuming high-water content foods such as watermelon in the 2 hours immediately after your event

5. Heat adaptation. Studies reveal it is not uncommon for core body temperatures of elite athletes to reach 41c during races. This naturally coincides with a drop in pace. In many situations, high core temperatures are unavoidable however the time at which athletes reach this level of temperature can be delayed, therefore minimising the time at which their pace will drop in a race and reduce the risk of unfavourable side effects such as heat stroke. Some of the most widely used protocols to help athletes prepare for performance in heat climates include heat acclimatisation and heat acclimation. Both of these techniques improve the athletes’ physical responses and overall ability to cope with heat exposure. Heat acclimatisation involves adaptations in response to heat stress in a controlled environment such as a heat chamber (typically under supervision) over the course of 7 to 14 days.

Heat acclimation is a similar process but in a natural environment such as training in a warm climate such as Cairns.  Some of the positive adaptations that occur to heat adaptation/ acclimation include reductions in heart rate, body and skin temperature, and perceived level of exertion/ effort. An increased sweat rate and sweat onset also help you to cool down more efficiently. Reduced sodium loss and blood pressure are also observed. These changes equate to an athlete’s increased ability to perform in the heat.

Undertaking 70-80 minute sessions in heat chambers a few times per week as part of a well-structured training plan can aid in heat adaptation.  This is great for those with access to heat chambers but what about everyone else?

Homebased options do exist like hot rooms, hot baths, and saunas. Athletes can also create a DIY heat chamber in a bathroom or laundry by switching on the heater and using a treadmill or stationary bike.

Using a humidifier in this room will also create humidity. Heat acclimatisation protocols are individualised and vary greatly. Some studies suggest completing 12 x 30 minute sessions in a hot sauna over a 3 week period while others with 10 continuous days of 1 x 90 minute heat session/ day showed increased VO₂ max and endurance performance. Having a base level of fitness prior to starting heat exposure will help the process along as you will already have an increased sweat rate.

Following the heat acclimatisation phase, spending 10-14 days just prior to your event in a similar environment to the one you are competing in will facilitate heat acclimation. This will also help you adjust to a different time zone if applicable. Ensuring you have enough time to climatically adjust and have adequate support during this tapering phase, is really important.

6. Avoid altitude and heat in combination. If you are planning on doing altitude training, don’t forget to leave plenty of time between leaving altitude and commencing heat preparation to allow your body to recover. Ideally this window will be 21 days. Avoid combing altitude and heat training. Studies suggest mixing heat and hypoxia at the same time, does not provide beneficial outcomes.

7. Pre-cooling. Although your core temperature will rise during the course of the event, there are various methods that can be used to keep your core temperature lower for longer. Ice vests are used by elite athletes but you could make your own version using ice packs in towels or a Camelbak during the warm up.  Fans, cold towels and cold baths in a bucket are makeshift options.  One of the methods used in Beijing involving sipping an ice slurpy before the race as we warmed up. This is suggested to reduce the body’s core temperature by up to 5%. Mixed methods of a few of these options seem to be most effective. Trial what can be tolerated and what works for you prior to your event.

8. Keeping cool during the event. Some of the more widely used tricks to stay cool during the event include using facial spray, overhead mist sprays, and cold-water sponges to cover as much skin surface with cooling water. Cool packs tied around the neck or in socks can also be helpful. Sunglasses and wearing a visor rather than a hat can also help keep the glare down but allow the sweat on your head to evaporate and feel the cooling effects of cool water when tipped over the head.  If you have the luxury of putting out your own drinks, keeping them in some form of cooler or stubby holder can also keep them cooler for longer. Freezing the drinks that will be out in the sun for over an hour can also be helpful.

9. Adjust your race to the conditions. Planning for the heat in terms of running within your limits in the early stages, will certainly help you to remain strong throughout the later stages of the race. Heat is accumulative and can impact your pacing so always be conservative and factor in that your overall time may be slower no matter how fit you are.

10. Get help. To avoid “cooking yourself”, training during your heat adaptation needs to be carefully planned and moderated so the overall load on the body is well managed. A plan is best done under the supervision of a coach, sports-focused nutrition practitioner, and other specialists who have an understanding and access to the research behind heat protocols.

IN SUMMARY

Athletes can undertake a variety of measures to influence their performance but changing weather conditions is beyond even the most talented athlete. If you’re competing in an event during hot weather undertaking some of the simple strategies listed above could assist your preparation and performance in the event.

Remember that we’re all individuals, so what may work for your training partner may not work for you. Develop a plan with your coach and incorporate some of the measures listed above into your training regime well before your event. In the final weeks before your event employ the strategies that worked best for you and adjust your race plan according to the conditions.

About the author: Kate Smyth is a Sports naturopath, nutritionist and female-centric running coach. She is the Founder of the Athlete Sanctuary- a holistic healthcare clinic for athletes of all levels and sporting codes. She has a thirst for knowledge with two bachelor's and a master's degree under her belt.  Kate has been involved in sports for many decades and competed in the Olympic and Commonwealth Games women’s marathon with a personal best time of 2 hours and 28 minutes. For more information visit https://athletesanctuary.com.au/kate-smyth