What should I drink during a 10k run?

What is an energy drink?

An energy drink is a beverage that contains physical and/or mental stimulants. Energy drinks will contain a wide variety of stimulants, but the most common is caffeine, sodium and carbohydrates.

When choosing an energy drink, it is important to check the ingredients it contains. Knowing which drink contains what ingredients will help you find the right one to meet your running needs.

Studies have proven that caffeine does not greatly enhance performance for runners. On top of this, caffeine is a diuretic, meaning it removes water from the cells, causing you to become even more dehydrated. This isn’t to say that you will always want to avoid caffeine, as it can be useful in certain scenarios.

Caffeine can give you the extra boost needed to get out running when you don't feel like it. Like most things, it is about finding the correct balance for your needs. 

What are the benefits of energy drinks?

During a long-distance run, you lose a lot of fluid and sodium though sweating.  During an event like a 10k race, if you were to only drink water, and especially large quantities of it, you would be at risk of developing a condition known as hyponatremia, which is extremely dangerous.

Due to excess water intake and the loss of sodium, excess water enters the brain and causes symptoms ranging from mild such as headaches, dizziness, nausea, to severe and potentially fatal ones such as seizures, coma, cardiac arrest and death.

Energy drinks, especially those containing electrolytes, can help prevent this from happening. These drinks not only help you keep hydrated in the right way, but they also prevent muscle fatigue. Energy drinks replenish your depleted carbohydrate stores when exercising, with carbs being one of the main fuels for your muscles.

Which brand of energy drinks are recommended?

Here is a list of some of our recommended energy drinks, we have split this into three sections : Low-calorie hydration (less than 10 g carbohydrate), Standard (up to 50 g carbohydrate) and High-Carb (above 50 g carbohydrate) per serving.

You can use our Nutrition Calculator to help you work out how many drinks you will need for a 10k run.

Low-calorie hydration

Ideal for hot weather: Huma Hydration Low-Calorie Drink Mix

Standard

Up to 50 g carbohydrate per 500ml. this mix is ideal for pre-loading or during the activity if you are planning on using your energy drink as during race fuel.

Team Top Pick: Mountain Fuel Xtreme Energy Fuel

Best Selling: Tailwind Endurance Fuel

Best Selling Sachet: Maurten Drink Mix 160

Best Pack Sizes: Torq Energy Drink

The Newcomer: Victus 02 During Drink Mix

High-Carb

The ideal choice for pre-loading before a 10k race, and / or the night before.

Team Top Pick: Precision Fuel & Hydration Carb & Electrolyte Drink Mix

Best Selling High Carb: Maurten Drink Mix 320

Best for Carbs: Styrkr MIX90 Dual-Carb Drink

The Newcomer: Fusion Fuel Energy Drink

Summary

Choosing the right energy drink for a 10k run is essential for optimal performance and hydration. Energy drinks replenish lost sodium and carbohydrates, helping to prevent dehydration and muscle fatigue while maintaining energy levels.

Options range from low-calorie hydration mixes for hot weather to high-carb drinks for pre-loading before the race. Always tailor your choice based on your specific needs, and use tools like our Nutrition Calculator to plan your intake effectively.

As always, never try anything new on race day! If you are trying a new drink for the first time, try it out during training. You don't want to be suffering from an upset stomach or any adverse reactions during a race.