On-Course Nutrition & Energy
There will be a number of opportunities to refuel at on-course energy stations at the ABP Newport Wales Marathon & 10K.
Brecon Carreg will be hydrating runners at a number of water stations. Energy Gels (HIGH 5 Energy Gel Aqua Orange) and Sports Drinks (Boost Sport Isotonic Orange) will also be available on the route.
If you do not react well to certain brands of energy products, we recommend carrying a brand you are comfortable with on the day that you have practiced with.
Nine water stations will be available on the marathon route, at:
- 3 Miles – Pye Corner
- 6.2 Miles – North Row
- 9.7 Miles – Magor
- 12.5 Miles – Redwick
- 15.2 Miles – North Row
- 18.4 Miles – Goldcliff
- 21.1 Miles – Pye Corner
- 24 Miles – Transporter Bridge
- 26.2 Miles – Finish Line
Energy gels will be available along the marathon route, at:
- 9.7 Miles – Magor
- 18.4 Miles – Goldcliff
Sports drinks will be available along the marathon route, at:
- 6.2 Miles – North Row
- 14.5 Miles – North Row
Two water stations will be available on the 10K route, at:
- 5K – Transporter Bridge
- 10K – Finish Line
Half marathon water, gel and drink stations will be confirmed here shortly.
HIGH5 Sports Nutrition
We recommend trialing products before the race on a training run, to see how you respond to them. You can enjoy an exclusive 30% off selected HIGH5 products by using the code H5#RUN4WALES at the checkout here.
HIGH5 Energy Gels will be available on the marathon course.
Hydration with Brecon Carreg
Brecon Carreg explain why it’s important for everyone and vital for athletes.
Dehydration is an excessive loss of body water and hydration means replacing that water and setting things right again. This is of course putting it in a very straightforward way but at Brecon Carreg we like to keep things nice and simple. Just like our pure and natural mineral water.
Staying hydrated with enough water in our bodies to keep them functioning as they should, is important for everyone. But when you’re exercising it’s absolutely vital, because you’re sweating more than usual and losing more water than you normally would.
THE MORE YOU EXERCISE THE MORE YOU SHOULD DRINK
Studies have found that athletes who lose as little as 2% of their body weight through perspiration, experience a drop in blood volume which causes the heart to work harder to circulate blood. This in turn can lead to muscle cramps, dizziness and even heat exhaustion. Basically, the longer and more intensely you exercise, the more water you need to drink.
Because water hydration is so important for athletes, Brecon Carreg sponsor a number of key sporting events, such as the ABP Newport Wales Marathon & 10K. At this particular race we welcomed all the runners over the finish line with a bottle of Brecon Carreg mineral water to kick-start the hydration process in a very refreshing way.
YOU CAN’T LIVE WITHOUT WATER
Being constantly hydrated is not something you should ever underestimate. Water keeps us alive. It’s a fact that you can live for weeks and even months without food, but 2 to 3 days without water could kill you.
It helps transport nutrients and oxygen to all parts of the body, it helps regulate temperature and lubricate joints and it carries waste products out of our systems.
STAY HYDRATED AND STAY HEALTHY
So how much water should you drink to stay hydrated? About 8 glasses a day is recommended, but if you’re very active and burn lots of calories then you’ll need to drink more. As a rough guide, you should drink about 1 ml of water for every calorie you burn.
The good news is though, at least for all of us who are fortunate enough to have a constant supply of water close at hand, staying hydrated is easy enough to do. You can get some fluids from foods like fruit and veg, plus drinks like fruit juice, milk and herbal teas. And for the rest, simply head for a tap, the nearest water cooler, or carry around a bottle or two of pure natural mineral water like Brecon Carreg. And if you ever happen to be competing in a race that we sponsor, we’ll probably give you a bottle for free.