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Improve your marathon time with proper pre-hydration


Andy Blow, sweat expert and founder of leading sports fuelling and hydration company Precision Fuel and Hydration, discusses how pre hydration can help improve your marathon time.

Dehydration can seriously impact an athlete’s performance, and enjoyment of a marathon.

Yet according to the International Journal of Sport Nutrition and Exercise Metabolism, 31% of amateur athletes arrive at training sessions or events dehydrated.

For those looking to shave minutes off their race time – simply starting properly hydrated could be the answer.

We caught up with Andy Blow, CEO of Precision Fuel and Hydration, to find out how pre hydration can have such a dramatic effect on your marathon, and how runners can start a race in the best possible condition.

The benefits of pre-hydrating

Optimising your hydration status before a marathon, or ‘preloading’, can increase your blood volume and significantly improve your performance.

According to Sport Nutrition by Jeukendrup and Gleeson, dehydration of just 8% of each individual’s total-body water could half their exercise endurance, based on a 121 minute session.

Research has proven that taking onboard a high concentration of electrolytes, the salts and minerals that help your body function, promotes fluid retention which in turn increases the blood volume in your body.

This increased blood volume supports cardiovascular function helping transport oxygen and fuel to your muscles, and your body’s ability to dissipate heat produced by your working muscles.

This can reduce fatigue and improve endurance performance – helping you run your best marathon possible.

On the other hand, exercising in a dehydrated state can reduce blood volume, limit cardiovascular performance and limit the body’s ability to cool itself through sweat – all limiting the body’s ability to perform.

Pre-hydration is more than drinking water

Hydration is much more than just the amount of water we drink.

Your body is constantly aiming to maintain a balance between water and electrolytes.

It’s therefore important to take on correct levels of both to properly hydrate.

Drinking just water can upset that balance, diluting the body’s concentration of salt. Always wanting to maintain equilibrium, the body’s solution to this is to expel the excess water through urine. It’s basically going make you pee!

Unfortunately, this will also take with it some of the electrolytes in your system, further diluting your blood sodium levels and impacting your performance (and wellbeing in extreme cases).

However, consuming a strong electrolyte solution in the build up to a marathon will boost your salt levels, encouraging your body to retain the water you drink, helping you to start the race fully hydrated.

How to hydrate before a marathon

The timings of a race day, particularly an event as large as the London Marathon, can be vastly different to an athlete’s usual routine.

That’s why planning your hydration strategy is key.

Athletes preparing for a marathon should drink a strong electrolyte drink the night before the race to encourage your body to retain fluid, which will boost blood volume.

Aim for drinks containing >1,000mg of sodium per litre.

The morning of the race, 90 minutes before the start is recommended, athletes should drink another bottle of strong electrolyte drink to top-up blood plasma volume.

It is important to finish this drink 45 minutes before you set off to give the body time to process it.

While this plan will enable the average marathon participant to arrive at the start line hydrated, every person’s sweat concentration and sweat rate will be different, so athletes looking to maximise their potential should know their numbers, do a sweat test and form a more personalised hydration plan.

Dangers of over drinking

As much as beginning a marathon dehydrated can negatively impact your performance, there is also a danger that athletes can drink too much water in anticipation of a race – leading to a new set of problems.

Nervous drinking before a race is common for newcomers to marathon running, and those who haven’t planned their hydration.

Drinking too much water without taking on electrolytes can lead to hyponatremia.

Hyponatremia can be summarised as low blood sodium levels. This can be caused by inadequately replacing the sodium lost when sweating, compounded by drinking plain water or weak sports drinks mixed that further dilute sodium on the body.

Sodium is vital for several bodily functions like blood pressure and working nerves and muscles.

Hyponatremia can cause nausea or vomiting, fatigue, loss of energy, muscle weakness and cramps; all things you want to avoid when running a marathon.

According to National Kidney Foundation, when sodium levels are particularly low, more serious health implications can occur, even resulting in death.

Don’t waste your training

It’s probable that if you’re signed up to a spring marathon, you’ve done months of hard training.

By making sure you start the race properly hydrated, you not only reduce unnecessary discomfort, fatigue and muscle weakness, but will allow your body to realise its full potential come race day.

Training is also an ideal opportunity to test out your hydration strategy. Try running through your pre-race hydration and timings with the confidence that you are in the best possible shape.

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Lifestyle

Meeting the rising demand for travel security

Author: Philipp Pointner, Chief of Digital Identity at Jumio

Spending on travel is expected to reach an estimated $8.6 trillion this year, and with it comes a huge potential for fraud. Criminals have realised that travellers provide a gold mine of value, both in the ease of stealing their identities and the high rewards for stealing points from loyalty programs.

With 68% of consumers reporting that they know or suspect that they’ve been a victim of online fraud or identity theft, or that they know someone who has been affected having experienced fraud, trust is a critical currency for travellers sharing their data and details with travel providers, especially when the tools of fraudsters are getting more advanced by the day. Biometric identity verification must become the status quo to combat these ever-advancing threats.

Travel and cybercrime

Before travellers have even stepped foot in an airport, fraudsters can log-in to travel accounts to buy airline tickets with stolen credit cards and sell them to third parties, or they can take over a user’s online account and either buy a ticket with their air miles or transfer the miles to the highest bidder on the dark web. Travel accounts are a prime target for scammers as they hold very sensitive information, such as passports, driver’s licences, dates of birth, and travel dates.

As the digital landscape expands, AI is making travel scams more sophisticated and difficult to detect. Last year, holidaymakers lost more than £12 million to travel fraud, and victims lost an average of £1,851 each. This type of fraud is accelerating through the proliferation of AI, where bad actors flock to online services with high traffic, including vacation booking websites, impersonating a reputable platform or organisation to trick the victim into believing they are in contact with the site’s official representative through an AI chatbot.

The CISO of Booking.com recently stated the site had seen an increase of up to 900% more phishing scams over the past 18 months. These types of attacks often try to convince people to hand over their card details by sending them fake — but convincing — booking links to hotel accommodations. As a result, travellers are more willing than ever to spend more time on thorough identity checks – even if it means enhanced security across multiple touchpoints throughout their journeys.

Using AI to fight travel fraud

Fraud is a crime that benefits from compartmentalisation, at each stage of the journey. From booking flights or accommodations, the security and identity verification processes can differ — multiple accounts, different passwords, and emails — any one of these online checkpoints can be an entry for fraudsters.

To add to this, travellers are expecting fast, seamless experiences without compromising on security — and with the travel industry set to increase its investment in biometrics by 14% in 2024 alone, it’s clear the industry must respond resolutely to fraud concerns.

Whilst AI helps lower the barrier for novice cybercriminals to carry out effective access and information-gathering techniques, such as creating realistic-looking travel booking websites and emails in different languages, travel companies can leverage AI-powered identity verification solutions to strengthen security. These solutions streamline the login process for travellers while also employing advanced measures like facial recognition and liveness detection to confirm user authenticity. This reduces the risk of fraudulent accounts and protects traveller data.

Looking forward

As the digital landscape expands, there will be increased opportunities and generative AI tools for fraudsters to exploit vulnerabilities in travellers’ digital identities. However, companies that have invested significantly in AI-powered fraud controls are well-positioned to combat these advanced techniques used by scammers. With the increased advancements and adoption of AI-enhanced identity verification strategies, alongside the use of biometrics, travel will become a safer and more enjoyable experience for users, ensuring a secure

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Business

Slow but steady: Understanding the smart home revolution

Gavin Miller, CEO, Asurion Europe

As a society, our reliance on digital devices continues to grow as we find new ways to weave connected technology into all manner of products. In the past decade or so we have seen TVs, speakers, doorbells and more incorporating ‘smart’ elements, adding to our network of home devices. Consumers are keen to adopt tools that save time and money, and strengthen safety. The proof is in the numbers: the global smart home appliance market, for instance, is set to more than double in value – from $59 billion in 2022 to $143 billion by 2030.[i]

All this technology is changing the way we go about our daily activities. We are able to do chores like our weekly food shop without leaving the home and enjoy entertainment via multiple platforms. But this is not to say we have disregarded the old ways completely. Book consumption has risen[ii] and for some items we still prefer to go to a physical store. To take advantage of emerging opportunities, technology manufacturers and retailers must be able to understand changing behaviours and anticipate future trends.

The current state of play

In 2016, around two thirds of the population were familiar with the idea of smart home technology, but that number has grown over the last seven years – driven in part by the popularity of items like smart speakers.[iii]  

According to one 2023 analysis, the percentage of UK adults owning at least one connected home device sat at around 80%, a three percent growth from 2022 – reflecting the leisurely but reliable increase in uptake in this sector.[iv] This ownership is reasonably consistent through different age groups, though differences emerge when we look at multi-device ownership. 43% of 16-24 year olds and 45% of 25-34 year olds own three or more devices, a significant increase compared to the overall UK multi-ownership average of 34%. These groups are key to the future adoption of these devices; as they continue to gain spending power and move into their own homes, it is likely they will acquire more smart products.

While awareness of connected products has certainly grown, there is a mixed picture when we attempt to understand how frequently we are purchasing and using these products. To gain a clearer understanding, Asurion Europe’s recent study investigated the adoption and usage rates of smart home devices in the last few years.

Measuring growth: Adoption & usage

Asurion’s Adoption Index reflects the population’s access to devices and channels, based on factors such as: internet users, adult social media users, mobile internet users, wearable owners and the penetration of smart home devices. Meanwhile, the Usage Index displays the amount of time we actually spend using these products, for activities like browsing the internet and social media, streaming TV, playing on games consoles, and online shopping.

There is an important distinction between the two. Though someone may have a social media account or own a smartwatch, it is not necessarily the case that they using the account or smartwatch. In fact, YouGov found that around one in ten smart watch owners do not use their device[v]. For platforms like social media accounts which are free to acquire, this number is likely to be much higher.

This explains why usage rates typically lag behind adoption, as Asurion found in the study. When a new smart home product enters the market, there is often a gap from the point where it is an item of novelty to when it has become a well-used part of the furniture.

The opportunity gap

With that in mind, the Adoption and Usage indices below give us two very different but useful insights. The Usage Index demonstrates our current dependency, while the Adoption Index indicates our potential future dependency. Monitoring these indices in the coming years should shed light on the speed of usage, and when we are likely to see the latest home tech truly take off. The current gap between adoption and usage therefore represents an opportunity for technology firms, highlighting crucial points for promoting products, stimulating further usage or encouraging eventual device replacement or upgrades.

Technology companies who are acutely aware of these changing trends and demands from their customer base will be best placed to develop offerings that capture the imagination of consumers. However, as we become more reliant on the connected functionality of our devices and their ability to perform a range of tasks, the inconvenience of device failures will only become greater. In fact, our recent survey of over 2,000 consumers found that at least once a quarter, over a third of respondents experience a significant issue with one electronic device in the home. This means support from comprehensive and affordable tech protection services will be increasingly valuable to ensure the full collection of devices in our connected homes remain up and running.

As CEO of Asurion Europe, Gavin Miller is leading the expansion of the global tech care company in the region. Gavin started his career at global customer experience company Sitel (now Foundever) before moving on to C-suite roles supporting rapid growth and acquisition in a range of businesses, including the largest telephone fundraising specialist in the UK, a commercial contact centre business and a provider of debt management services.

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Lifestyle

Summer running: expert tips to safeguard your eyes from heat and sun

Running, as one of the most natural forms of recreation, comes with a long list of health benefits such as better cardiovascular health, improved knee and back health, better immunity, improved mood and overall energy, and better sleep.

Summer, despite being considered a nice time for a run due to the sunny weather, is the most hated season in the running community.

Running in the heat takes extra energy and it can take a toll on eye health. Prolonged exposure to UV rays can cause cataracts, macular degeneration, and pterygium (growth on the eye’s surface), while sweat and sun cream can lead to eye pain and blurred vision.

Nimmi Mistry, professional service optician at Vision Direct, shares insight on how to protect your eyes during summer runs.

Blinded by the lights: UV ray exposure can lead to serious eye damage

Running enthusiasts usually have their summer runs in the morning or evening, as these periods have lower temperatures. Despite the sun being lower then and runners looking down during their runs, indirect sunlight can cause serious eye damage as it reflects from surfaces.

Our eyes have natural protection, as corneas absorb UV-A, UV-B, and UV-C radiation, but they can absorb only half of it. The rest reaches the retina, which is responsible for sharp vision and the macula, and can cause damage such as:

Pterygium or Surfer’s Eye. This condition includes tissue growth in the eye that is directly connected to long-term exposure to UV light and can affect anyone that spends a lot of time outdoors without adequate protection. You can actually see this as a lumpy growth in your eye and although it’s not cancerous, it can cause eye inflammation, lead to dry eye, and cause other eye issues like itching, burning eye pain, or even lead to blurred and double vision. The only treatment for it is surgery.

Cataracts: With age, proteins and fibers in the lens begin to break down, causing changes in the eye tissues. Cataracts are basically little clouds in the eye lens that can cause vision problems and typically start appearing around age 40.  Studies have confirmed that UV rays can trigger the eye damage seen in cataracts, as they harm the proteins in the eyes in the same way. Prolonged exposure to the sun may cause your eyes to deteriorate even before you are 40.

Macular Degeneration: This is another age-related eye condition in which the macula, the part of the eye responsible for seeing sharp details, gets damaged. It’s common in people 65 years and older, and while the direct causes are not completely understood (generally bad habits like smoking, high cholesterol, and high blood pressure), studies have proven that exposure to UV rays increases the risk of developing macular degeneration.

Salt and acid from sweat leads to eye irritations 

Eyebrows are our natural barrier against getting sweat into eyes, but during summer runs they are not enough. The burning feeling of getting sweat mixed with sunscreen in your eyes isn’t just a temporary setback to your running pace.

Sweat that drips from your scalp to your eyes contains salt and acid, and can be potentially harmful. The salt in sweat can cause eye irritations, a burning feeling, blurred vision, or stinging eyes. If the sweat is mixed with sunscreen, the pain can be even sharper.

How to protect your eyes when running in the summer?

Whether you’re running on trails or on roads, you should definitely take care of your eyes, especially if you’re a long distance enthusiast.

  1. Wear sunglasses while running: This may seem logical but loads of runners still think running with glasses is uncomfortable. This may be true if they are wearing prescription glasses, but not if they wear specific lightweight sunglasses designed for outdoor activities. Wearing sunglasses is really imperative when it comes to eye protection as they block out 99 to 100% of UVA and UVB rays.
  2. Switch to contact lenses: If you’re wearing prescription glasses, seriously consider switching to contact lenses for sports or any summer activities. They will allow you to wear sunglasses, and with contacts, you also get additional UV protection and better peripheral vision. Daily contact lenses are the best choice for beginners, and they don’t have as much protein build-up, making them more comfortable to wear.
  3. Wear a running hat: The first choice for eye protection during summer is sunglasses, but if for any reason you can’t wear them, a running hat with additional UPF protection is a must. It will protect you from direct UV rays, but not from indirect UV rays, which again, can be really harmful. A running hat can be a nice addition to sunglasses, as it keeps sweat (combined with sunscreen) from dripping down and impairing your vision.
  4. Headbands: Headbands alone can’t protect your eyes from the sun, but it is a good idea to combine them with sunglasses to stop sweat and sunscreen getting into your eyes.

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