How a Simple Hydration Boost Changed My Race Week – and My Waistline!

How a Simple Hydration Boost Changed My Race Week – and My Waistline!

This week, I learned a powerful lesson in the run-up to my next endurance event, one that had nothing to do with pace charts, interval sessions, or carb loading.

It was all about water!

The Wake-Up Call

After a busy spell of outdoor work, late shifts, and plenty of walking, I realised I wasn’t feeling my best. My stomach felt uncomfortably bloated, my energy was flat, and my sleep had been restless. At first, I put it down to “just being tired” but then I remembered how much fluid I’d been not drinking.

My 24-Hour Experiment

I decided to test what would happen if I really focused on hydration. For 24 hours, I made a conscious effort to sip water regularly and add in electrolytes. By the end of the day, I’d consumed around 3 litres of fluids, far more than my usual intake.

The result?

• My waist measurement dropped by over an inch overnight purely from losing excess water retention and easing digestive sluggishness.
• The uncomfortable bloated feeling disappeared.
• My head felt clearer, and I had more energy for my training.

It’s Not Just Me

The next day, I bumped into a fellow runner who had taken my advice to up his water intake. His verdict?

“I slept better last night than I have in weeks and I feel more alert this morning.”

It’s always nice when a tip that works for me also makes a difference for someone else.

Why Hydration Matters

We all know hydration is important, but in the middle of daily life, it’s easy to slip into a mild but consistent dehydration pattern without realising it. For runners especially, even a small fluid deficit can affect performance, recovery, and mood.

Proper hydration helps to:

• Reduce bloating caused by water retention (yes, drinking more water can help this!)
• Improve digestion and nutrient absorption
• Regulate body temperature during exercise
• Support better sleep
• Keep energy and focus levels steady throughout the day

My Top Tips for Hydration Success:

1. Don’t wait until you’re thirsty – thirst can lag behind your body’s needs.
2. Spread it out- aim to drink steadily through the day rather than chugging a litre in one go.
3. Add electrolytes, especially before and after sweaty sessions or hot days.
4. Flavour naturally - a squeeze of lemon or a few slices of cucumber can make it more appealing.

The Bottom Line

Sometimes the simplest tweaks make the biggest difference. If you’ve been feeling sluggish, bloated, or just “off,” try a hydration reset and you might be surprised how quickly your body responds.

And if you’re training for a big event, think of water as part of your training plan, not just an afterthought. Your performance, your recovery, and even your waistline might thank you.