Hydration and feuling

Question . At what sort of time intervals should I be thinking of liquids and fuel when running 10k+ ?

So far haven't noticed any adverse affects from not taking extra water or food on 10k runs ? 

Thanks ☺

[Hidden]

Me neither, will wait to see advice.

[runswithdogs Graduate10]

For me it's heat dependant.  In general, any runs over 1 hour and I bring a little dilute sports drink with me as I can get lightheaded.  I don't necessarily drink it every time.

[Realfoodieclub Graduate10]

I think Runswithdogs raises a valid point.  I personally think it's not distance that dictates when to fuel for the individual it's time of the run.  When I started doing 10km I needed fuel and hydration but after a year of doing that distance in the winter I can do 7km with nothing but over that water up to a 10km anything over sport drink and fuel.  The times are 7km 1hr. 10km 1:28 then both fuel and drink anything over 1:30.  I'm interested to see how this might change as the weather heats up a bit.  

[Noaky12 Graduate10 in reply to Realfoodieclub]

Thats interesting RFC, your times are quite similar to mine for those distances. I've only once so far taken water with me on a 10k. I tried refuelling on that run too using sultanas but didn't get on so well with them.

I did find that once I started drinking water, I kept wanting more. Not sure if it was one of those "I have it therefore must drink it" mentality things for me or if I genuinley did need it. 

[Realfoodieclub Graduate10 in reply to Noaky12]

I must admit to a couple of 10km in the cold winter when I didn't take anything but I suspect that will change as the weather gets warmer.  Also I have been heart rate training so less of a sweaty beetroot face so I suppose that means I am not losing as much.  My first fuel was jelly babies I can only stomach a half one at a time.  It took me a while to get over leaving a decapitated jelly baby hanging around for 2.5km.  I am going to be trying dried mango slices in the next couple of weeks.  I got a bag free after my last 10km from Sainsbury and I devoured them I they really did hit a spot.  I had a look at the supermarket and they come in handy little bags.  I will let you know how I get on with them.   

[martinhermanus in reply to Realfoodieclub]

😆😊☺

[AndyD Graduate10]

I would agree with the time running rather than the distance for fueling... We "should" have enough "leg fuel" for 90 mins of running, but if its hot then taking a drink along is probably not a bad idea. Also gels can take 20mins+ to have any effect so that needs to be factored in. Last couple of HM's I did I didn't carry a drink, but I knew exactly where the drinks stations were and I made sure I took on water at every one. I also took on  gels every 20mins after about an hour... Not sure if it worked, but didn't want to risk it.

There is another huge debate on what to fuel with...but perhaps that's for another post!

Well done Rob...keep going  

[misswobble Graduate10]

Bring dehydrated can contribute to injury so hydrate all the time not just for runs.  I hate taking a bottle with me but for anything over 13k I am going to. Just water, maybe a bit of fruit juice in it and a touch of salt.  I take a home made energy bar or nuts.  You can stop to eat your snack ☺

[Sarah-A Graduate10 in reply to misswobble]

Can you share your recipe for the energy bars please? (If it's not a trade secret )

Thank you

[misswobble Graduate10]

I made a batch today 😊

I make various ones, but today it was a recipe off the "Seasalt with Food" Web blog thing 

I only eat one if I am running further.  You don't get one for owt under 10k ☺

This one is sugar, flour and egg free and is raw.  You just set it in the fridge then slice it into bars  I wrap them individually and freeze.  It has raw cocoa and espresso in it which makes you fly 😊