If you’re preparing for the BMO Vancouver Marathon, you’ve likely been logging kilometres, fine-tuning your pace, and dialling in your gear. But one thing that can make or break your race day? Your fuelling and hydration strategy.
Whether you’re running your first marathon, lining up for a half, or tackling another endurance event this season, getting your electrolytes right is key. Proper hydration and energy management are essential not just during the race, but in the days leading up to it. Without a solid plan, fatigue, muscle cramps, or dehydration can quickly derail your performance—no matter how hard you’ve trained.
Here’s your complete guide to fuelling smart and staying hydrated, with Ener-IV+ Electrolyte Drink Mix to support you every step of the way.
Why Electrolytes Matter for Runners
When you run, especially for long distances like marathons or half marathons, your body loses electrolytes through sweat—primarily sodium, potassium, magnesium, and calcium. These minerals are essential for:
✔️ Muscle contraction
✔️ Nerve signalling
✔️ Regulating hydration and preventing cramping
✔️ Maintaining energy and focus
Without proper electrolyte replenishment, even the most prepared runners can hit a wall, experience muscle cramps, or feel light-headed and fatigued. And that’s the last thing you want at kilometre 35 of a marathon!
Signs of Electrolyte Imbalance on Race Day
Even with cooler spring weather in Canada, runners at the Toronto Marathon or Georgina Spring Fling can still lose a significant amount of fluids and electrolytes. Watch for these signs of imbalance:
⚠️ Muscle cramps
⚠️ Dizziness or light-headedness
⚠️ Excessive fatigue
⚠️ Nausea
⚠️ Poor performance despite feeling fit
The key to avoiding these issues? Start your electrolyte strategy well before race day.
Your Electrolyte & Fuelling Strategy (Week of the Race)
5–7 Days Before
✔️ Hydrate consistently – Start increasing your water and electrolyte intake. Aim for 2–3 litres of fluids daily, including an electrolyte drink like Ener-IV+ to balance your hydration.
✔️ Top up glycogen stores – Prioritise complex carbs (whole grains, rice, pasta, sweet potatoes) along with balanced protein and healthy fats.
✔️ Monitor your sodium – Don’t cut back on salt—your body needs it to retain water and support electrolyte balance.
2–4 Days Before
✔️ Carb loading begins – Gradually increase carbohydrate intake to top up glycogen stores (this fuels your muscles on race day).
✔️ Electrolytes matter more – Include Ener-IV+ Electrolyte Drink Mix twice daily to ensure sodium, potassium, and magnesium levels are optimal.
✔️ Stay away from alcohol – It dehydrates you and can disrupt sleep quality in the final prep days.
Race Day Morning
✔️ Start hydrating early – Sip Ener-IV+ first thing in the morning to top up electrolytes.
✔️ Eat a carb-focused breakfast 2–3 hours before the start—think oats, toast with nut butter, or a banana with electrolyte-infused water.
✔️ Continue sipping fluids – Take small sips of Ener-IV+ in the hour leading up to the race start.
How Ener-IV+ Helps You Prepare and Perform
When it comes to hydration and electrolytes, Ener-IV+ Electrolyte Drink Mix is designed for endurance athletes:
✔️ Sodium, potassium, magnesium, and calcium to support optimal muscle and nerve function
✔️ Fast absorption for quick rehydration—essential before and after a long training run or race
✔️ Zero sugar—you get everything you need without unnecessary carbs (leave those for your carb loading!)
✔️ Clean and refreshing taste, no artificial colours, sweeteners, or preservatives—so it’s light on your gut even when nerves are high on race day
💡 Tip: Sip Ener-IV+ the night before the marathon to pre-load hydration, and again immediately post-race to aid recovery.
Why You Should Add Ener-IV+ to Your Water Bottle During the Race
Carrying Ener-IV+ Electrolyte Drink Mix in your water bottle on race day can be a game changer. Here’s why:
✔️ Replenishes key electrolytes as you sweat – Even if you don’t feel it, you’re losing sodium and other minerals from the first few kilometres. Ener-IV+ helps replace those losses in real time.
✔️ Prevents muscle cramps and fatigue – Staying ahead of dehydration and electrolyte depletion means you’re less likely to hit the wall or cramp up late in the race.
✔️ Maintains energy and focus – Electrolyte balance keeps your muscles firing efficiently and your brain sharp, helping you stay on pace.
✔️ Zero sugar – Unlike sugary sports drinks, Ener-IV+ hydrates without causing energy crashes or gut discomfort.
💡 Pro tip: Mix Ener-IV+ into your handheld or hydration pack before the start. Sip regularly—aim for small amounts every 15–20 minutes to stay ahead of thirst and electrolyte depletion.
Hydration Tips for Race Day
✔️ Drink early and often – Don’t wait until you’re thirsty. Sip fluids at each water station, alternating water and electrolytes if you’re not carrying your own.
✔️ Monitor your sweat rate – If you’re a heavy or salty sweater (you notice salt stains on clothes or skin), you’ll need more sodium throughout the race.
✔️ Rehydrate post-race – After crossing the finish line, your priority is rehydrating and restoring electrolytes. Ener-IV+ is perfect for helping your body recover faster.
✔️ Balance your intake – Too much plain water can dilute sodium levels. That’s why balancing fluids with electrolytes is key for endurance events.
The Bottom Line
Whether you're running the scenic BMO Vancouver Marathon, the bustling Toronto Marathon, or the Georgina Spring Fling, having a hydration and fuelling plan that includes electrolytes is essential. Start early, stay consistent and don’t leave race day hydration to chance.
Ener-IV+ Electrolyte Drink Mix makes it easy to stay hydrated and perform your best—before, during, and after the race. Add it to your water bottle and stay ahead of dehydration, muscle cramps, and fatigue—so you can cross the finish line strong.
