Food and drink around your activity

A short walk near home and a long event in hot weather ask different questions about food and drink. Neither is helped by pretending there's one perfect snack or bottle that everyone needs.

Start with the activity you're actually planning.

Think ahead to the practical bits

How long do you expect to be out? What are the conditions? When will you last have eaten and drunk? Will there be somewhere to get water, or will you need to carry it?

For a familiar short walk, the preparation may be quite ordinary. For longer or more demanding sessions, plan the food and fluid around the actual activity and your individual needs. A sports drink isn't compulsory simply because you're exercising.

If an evening run regularly begins with you hungry and in a rush, look at the day before deciding running is the problem. You might need time for familiar food, a different session time, or a better plan for dinner. That is a practical preparation question, not a reason to adopt a complicated diet.

Practise before you rely on it

Event day is a poor time to find out whether an unfamiliar product agrees with you. If you'll need food or drink during an event, work out an approach and practise it during suitable training.

Check what the organiser actually provides. "There are aid stations" doesn't tell you whether the product, location, or timing fits you. Think about carrying what you need and how you will use it.

Make some room afterwards too. Getting home to an ordinary meal and drink is easier when you've thought beyond the finish of the session.

Know when you need individual advice

Health conditions, medication, pregnancy, dietary needs, gut symptoms, heat, and demanding endurance training can all change what's appropriate. A qualified sports dietitian or relevant health professional can help with your circumstances. Persistent symptoms or distress around food and exercise deserve that support.

Food isn't a reward you earn by covering enough kilometres. Try to keep preparation useful, without turning eating into another performance test.

Choose one upcoming walk or run. Decide what you'll have available before, during if needed, and afterwards. If any part needs testing or professional advice, organise it before the day. Your first event checklist can help put it alongside the rest of the preparation.