Hannah Presswood

Northburn 100, 21st March 2026. Photo: Diego Belli As an endurance athlete, you rely heavily on structure. You follow a training plan, you build your weeks around key sessions, and you understand the value of progressive loading, adaptation, recovery, and consistency. Yet despite this, many athletes continue to treat nutrition as something that sits to the side — important in theory, but not something that requires the same intentional planning as training. The reality is far less forgiving....

Laura Kistemaker - 3:27 marathoner, mum of two boys, and RHSN athlete Why Endurance Nutrition Needs More Than Search Results The internet is overflowing with blogs, social media posts, YouTube videos, brand ambassadors, and well-meaning strangers offering opinions about what you should eat, when you should eat it, and which foods are “best” for performance. For general health, some of it is harmless enough. But endurance nutrition isn’t for the general population. What you find online may...

TLDR — Key Takeaways: If you’re training or racing in the heat: It can actually be quite dangerous! Heat reduces blood flow to the gut, making fuelling harder. Liquid carbohydrates are better tolerated than solid foods. Sweat rates increase, and fully replacing losses is usually unrealistic. Some dehydration is inevitable, so the goal is to manage , not eliminate it. Sodium must be paired with sufficient fluid to be effective and safe. Management strategies include external cooling, cold...