Hydration and fuelling guides
Find out what to drink at work, pack for a long run or carry on a day outdoors.
43 guides
Running Bottle, Belt or Hydration Vest?
Compare handheld bottles, belts and vests for fit, access and the longest gap between refills on your route.
How to Drink From Race Cups at Water Stations
Practise taking a cup, finding room to slow down and planning where the race stations fit on your route.
Soft Flasks vs Hydration Bladders for Running
Compare pack fit, access, refilling and cleaning before choosing a soft flask, bladder or a mix of both.
Running Water Refills: Plan Your Stops
Find reliable refill stops, work out the longest gap and plan what to carry or where to turn back.
Sports Drinks, Gels and Chews: Compare Carbs
Compare the same amount of carbs from drinks, gels and chews, with worked examples for pack sizes and cost.
Long-Run Fuelling on a Budget
Compare cost for the same amount of carbs, cut waste and work out what it costs to fuel a full run.
Your First parkrun: What to Bring and Expect
Get ready for your first parkrun. Find out how to register, what to wear, when to arrive and what happens at the finish.
What to Eat Before a Morning Run
Find breakfast and snack ideas for an early run, with example timings and ways to test what sits well with you.
Long-Run Fuelling Plan: What to Eat and Carry
Work out what food and drink to take on a long run, when you’ll reach it and what to do if a refill or your stomach changes the plan.
Energy Gels vs Real Food for Running
Compare gels and everyday foods for running by carbs, cost, carrying, water access and what your stomach tolerates.
Running in the Rain: What to Wear and Pack
Choose layers, grip and a route for a wet run, with a checklist for visibility and getting warm and dry afterwards.
After a Run: Food, Drink and Recovery
Build a simple post-run routine with everyday food, drinks, dry kit and time to recover before your next run.
What to Eat on a Long Bike Ride
Plan breakfast, ride snacks and café stops, with ideas for food you can reach and a spare portion for delays.
First Sportive Checklist: Kit, Food and Stops
Prepare for your first sportive with a bike and kit checklist, feed-station planning and a way home if you need to stop.
Indoor Cycling Cooling: Fans, Drinks and Setup
Set up your fan and bike, keep drinks within reach and adjust the session if your room gets too warm.
Day Hike Food Checklist: Meals and Snacks
Pack a day hike lunch, snacks you can reach and a spare portion, and check where you’ll get drinking water.
Hiking Water Filters vs Purification
Compare filters, boiling, chemical treatment and UV, and check which hazards each method is designed to handle.
Walking Holiday Preparation: Fitness and Kit
Build up to several walking days, test your shoes and day bag, and plan food, water and transport.
Sports Drink Labels: Carbs, Sodium and Servings
Work out what’s in a full bottle or mixed serving, then compare carbs, salt, sodium and caffeine across labels.
Coconut Water vs Sports Drinks: Compare Labels
Compare carbs, sodium and price per serving, then decide what fits your workout and what else you plan to eat.
Sugar-Free Electrolytes: When Are They Useful?
See what sugar-free electrolyte drinks contain, how they differ from sports drinks and what to look for on the label.
Milk After Exercise: Is It a Good Choice?
See where milk or a suitable alternative fits after a workout, based on your next meal, comfort and storage.
Infused Water Ideas: Fruit, Herbs and Storage
Try simple fruit and herb combinations and learn how to prepare, chill and store a small batch.
How to Clean a Reusable Water Bottle and Lid
Clean the bottle, lid, seal and straw, with tips for rinsing, drying and checking what can go in the dishwasher.
What to Eat and Drink on a Night Shift
Plan meals, drinks and caffeine around your actual breaks, food storage, the trip home and when you want to sleep.
Walking or Cycling to Work: A Simple Checklist
Try a route, check what you can store at work and plan clothes, food and a backup trip home.
Summer Festival Packing List: Water, Food and Shade
Check bottle rules and plan water refills, food, shade, a meeting point and the journey home.
Gardening in Hot Weather: Shade, Breaks and Drinks
Pick cooler times for garden jobs, keep drinks and shade nearby, and know when to stop for the day.
Training Diary for Beginners: What to Track
Start a training diary with time, effort and recovery notes, then use it to decide what to try next.
What to Do on a Rest Day: Food, Sleep and Movement
Plan an easier day with everyday meals, drinks, sleep and gentle movement if it feels right.
How Many Water Bottles Should I Drink a Day?
Enter your daily fluid target and bottle size to see how many fills you need, including any partial bottle.
Water Conversion Chart: Litres, Ounces, Cups and Bottles
Look up litres in cups, millilitres, UK and US fluid ounces or common bottle sizes.
How to Build a Hydration Plan for a Two-Hour Workout
Build a drink plan for a two-hour workout around your sweat rate, the weather and where you can refill.
Cycling Hydration: Build a Bottle Plan for Your Ride
Plan what drinks to carry on short or long bike rides and where to refill along the way.
Signs of Dehydration: What to Look For and What to Do
Spot common signs of dehydration and find out when small sips may help and when to seek medical advice.
Electrolytes vs Water: When Do You Actually Need Them?
See when water is enough and how to choose between electrolyte drinks, sports drinks and oral rehydration products.
How Much Water Should I Drink Based on My Weight?
See how to estimate daily fluids by weight, then adjust for exercise, weather, meals and other drinks.
How Much Water to Drink Before, During and After a Workout
Plan drinks before, during and after a workout, with practical examples for different conditions and session lengths.
Do Tea and Coffee Count Towards Your Daily Water Intake?
See how tea, coffee, milk and other drinks count towards your daily fluids, and what to consider about caffeine.
How Much Water Should I Drink in Hot Weather?
Change your usual drinking routine for warm days, outdoor work and exercise, with tips for refills, shade and cooling down.
Does Sparkling Water Count Towards Your Daily Water Intake?
Plain sparkling water counts towards your daily fluids. See how flavoured drinks and tonic compare and log a serving.
A Practical Hydration Schedule for Office Workers
Find time to drink at work around meetings, coffee breaks, lunch and your commute.
How Much Water Should You Drink on a Long-Haul Flight?
Plan drinks around the airport, the flight and arrival, with tips on refills, coffee and alcohol.