Maintaining proper energy and hydration levels is crucial when running, a marathon, or a trail run. It's recommended to consume approximately 60 grams of carbohydrates every hour to replenish your energy reserves. This can be achieved by using Energy Bites and Energy Shots, plus a Hydro Drink for hydration.

Energy Shots are often preferred for marathons because chewing during a fast-paced race is less practical, while Energy Bites are effective during a trail run. Hydration is vital, especially if you're running in the summer. Start drinking before the start of your marathon or trail run. It's recommended to drink at least 500ml per hour, especially in warm weather or during intense exertion on the trails. Hydro Drink, which contains electrolytes like sodium and potassium, helps replace salts lost through sweat and promotes optimal hydration.

Always listen to your body and don't take any risks. Avoid ignoring thirst signals and check your urine color occasionally, as this indicates your hydration status.

You can easily take the Energy Shots with you in our Shot Flask while running. Use the Caffeine Energy Shots for those last few kilometers. Caffeine has its maximum effect after 45 minutes, so don't wait until the last minute. A maximum dose of 100 to 400mg of caffeine is recommended.

Experiment during your training to discover what works best for your body and your specific needs during a marathon or trail run. With the right nutrition and hydration, you can perform optimally and enjoy your running and trail running.