With the 2025 London Marathon approaching, runners are gearing up for one of the world’s most iconic races. Last year, more than 53,000 participants crossed the finish line, collectively raising £67 million for charities worldwide. As preparations intensify, hydration specialists from DASH Water and renowned health coach Sarah Stannard have collaborated to offer evidence-based advice on the best foods and drinks to fuel runners, keep them hydrated, and aid recovery.

Hydration is a cornerstone of marathon training. Experts at DASH Water, a British brand known for its naturally flavoured sparkling water, stress the importance of monitoring fluid intake. “Water is essential, but it doesn’t have to be boring,” a spokesperson from DASH Water said. “Adding natural flavours like lemon, cucumber, or mint can make it more enjoyable, or you can opt for our flavoured sparkling water for a refreshing twist.” They also recommend incorporating hydrating foods into daily routines to maintain optimal fluid levels.

How to stay hydrated

• Water infused with natural flavours such as lemon, cucumber, or mint for a refreshing boost
• Hydrating fruits like watermelon, cucumber, strawberries, and oranges, which boast high water content
• Fresh fruit smoothies made with protein-rich yoghurt or milk for a nutrient-packed drink
• Caffeine-free herbal teas, such as chamomile or peppermint, to hydrate without the diuretic effects of coffee

Sarah Stannard, a health coach specialising in energy optimisation, brings her expertise to the table with tailored dietary strategies for peak performance. She emphasises the importance of preparation in the weeks leading up to the race. “Carb-loading is key, but it must be done right to optimise glycogen stores without causing bloating or discomfort,” she explained. Stannard also highlights the need for a balanced protein intake to support muscle strength and repair, alongside hydration strategies that include sodium to prevent cramping.

For sustained energy during training, Stannard recommends specific foods and drinks to keep runners at their best. “Complex carbohydrates like oats, quinoa, and sweet potatoes release energy steadily, avoiding blood sugar crashes,” she said. Healthy fats from avocados, nuts, and seeds provide long-lasting fuel, while electrolyte-rich options like coconut water or homemade infused waters help maintain hydration and stamina. On caffeine, she advises moderation: “A cup of coffee or green tea can sharpen focus, but overdoing it risks burnout.”

Fuel your run with balanced nutrition

• Complex carbohydrates such as oats, quinoa, and sweet potatoes for consistent energy
• Healthy fats from avocados, nuts, and seeds to sustain performance all day
• Electrolyte-rich drinks like coconut water to ward off fatigue
• Controlled caffeine from coffee or green tea for a pre-run lift

Post-marathon recovery is equally critical, and Stannard offers practical tips to help runners bounce back. “Replenishing glycogen stores with quality carbs and lean proteins is vital,” she said. Foods like salmon, eggs, and legumes provide the necessary building blocks for muscle repair. To combat inflammation, she suggests omega-3-rich options such as oily fish and flaxseeds. Effective rehydration with electrolyte drinks restores balance, while magnesium and potassium from bananas, leafy greens, and nuts help prevent cramps after 26.2 miles.

Top recovery foods

• Quality carbohydrates and lean proteins like salmon, eggs, and legumes to rebuild energy reserves
• Omega-3-rich foods such as oily fish and flaxseeds to reduce inflammation
• Electrolyte-rich drinks to rehydrate and restore equilibrium
• Magnesium and potassium sources like bananas, leafy greens, and nuts to ease muscle tension.