what drink does everyone take on long runs

[marc_read]

Hello, I used to take plain water, but think i need a bit extra for my longer runs now that i run 18 milers. I am diabetic type 2 so am a little cautious of all these sickly sugar running drinks. I took coconut water out today and that seemed to work well...any thoughts?

[Realfoodieclub Marathon]

My favourite is 1/2 fresh orange juice/water with 0.5-1 tsp salt. For my longer runs.

[Sandraj39 Half Marathon]

I still take water but drink coconut water with a little orange juice with my breakfast and often after a run too. Have been meaning to try it on my longer runs - maybe in the summer.

[misswobble Marathon]

I like coconut water too but don't generally take it, but treat myself for some races. I take water sometimes. Little sea salt and a hint of orange juice but the rest is good old water 🙂

If you are diabetic you will need to get this right! 🙂

[poppypug Marathon]

I take water with one of those energy soluble tabs in it or plain water with a pinch of salt. I have taken diaoralyte if its hot weather xxx

[marc_read Marathon in reply to poppypug]

i tried dioralyte..i really didn't like the taste

[poppypug Marathon in reply to marc_read]

Ah yes I know what you mean , not exactly the best is it ? xxx

[ju-ju- Marathon]

Coconut water is supposed to be v good. I like the SIS ones that are sugar free and lemon flavoured. You can get them with caffeine too for an extra hit!!!

[benwill Marathon]

I just take water and a few energy gels. But if I am cycling I will use water and high5 energy tablet or 2. Not sure why I don't do it for both maybe I should.

[Squarewheels66 Half Marathon]

If you are going beyond plain water then I assume the extra you want is energy and/or salts. Plain old water is fine for hydration until you are getting to longer distances in high temperatures. How you replace energy is very personal.

Proper energy drinks are sweet but not 'sugary'. The energy they contain is in the form of short chain polysaccharides usually maltodextrin. Essentially short chains of glucose molecules. This allows more energy to be stored in the drink whilst still keeping it isotonic. I've used them extensively for cycling but think you'd need too much water to get a decent amount of energy - about 350 calories in a litre when isotonic.

There are isotonic drinks that are sweet but don't contain sugar so will replace salts and theoretically be absorbed more quickly than pain water.

Gels contain the same energy source in a more concentrated form and contain about 90 calories each.

I can't see why any of these products would be a problem for a T2 diabetic. I'm sure the customer service at High 5, SIS etc would be happy to advise.