Fuel Smart. Hydrate Well. Run Strong to the Seafront Finish.

On Sunday 12 April 2026, you’ll take on the Brighton Marathon, a stunning coastal course with an unforgettable finish on Hove Lawns.

You’ve put in the training. You’ve done the long miles. Now it’s about executing your race-day nutrition plan with confidence.

As the Official Nutrition Partner, HIGH5 will be supporting runners on course with:

• HIGH5 Energy Gel Aqua
• HIGH5 ZERO Electrolyte Drink (in cups at feed stations)

And in the Event Village Recovery Zone on Hove Lawns, you’ll find:

• HIGH5 ZERO+Ultra to support post-race rehydration

Here's how to make the most of it.

What to do on Race Morning?

Race morning isn’t the time for experimentation. Your aim is to:

✔ Top up carbohydrate stores
✔ Start well hydrated
✔ Avoid stomach discomfort

Breakfast (3–4 Hours Before Start)

Choose a carbohydrate-rich meal you’ve practised in training, such as:

• Porridge with banana or honey
• Toast with jam or peanut butter
• A bagel with a light spread
• Pancakes with fruit

Keep fibre and heavy fats lower than usual to reduce GI risk.

Sip fluids alongside breakfast, around 400–500ml is a good guide. Avoid over-drinking. You want to feel comfortable, not bloated.

If you typically take a small carbohydrate top-up 30–60 minutes before the start, stick with what’s worked in training.

How to maintain your energy for the whole marathon?

Your body stores a limited amount of carbohydrate (glycogen). Once depleted, pace becomes much harder to maintain, this is what runners describe as “hitting the wall.”

The key is to fuel before that happens.

How Much Carbohydrate?

Most runners can absorb 60–90g of carbohydrate per hour, which usually means:

• 1 Energy Gel Aqua every 20–30 minutes
• Or 2–3 gels per hour, depending on pace and experience

Start fuelling around 20–30 minutes into the race, don’t wait until you feel tired.

Energy Gel Aqua: On-Course Support

At Brighton Marathon 2026, HIGH5 will provide Energy Gel Aqua at selected points on the course.

Energy Gel Aqua has a lighter, more fluid consistency, making it easier to consume while maintaining your rhythm, particularly useful if you’re running at pace or navigating busier sections of the course.

Tips for Using Gels Effectively

• Take your first gel early (20–30 minutes in)
• Continue at planned intervals
• Practise this timing in long runs beforehand
• Take a few sips of fluid with your gel when possible

Although Energy Gel Aqua can be consumed without water, combining it with fluid can support digestion and comfort.

Hydration at Brighton: Electrolytes Matter

Brighton’s coastal setting means weather conditions can vary, from cool sea breezes to surprisingly warm sun along the promenade.

On course, you’ll be provided with:

HIGH5 ZERO Electrolyte Drink (served in cups)

ZERO contains electrolytes but no carbohydrates, making it ideal to pair with your gel strategy.

This setup works well because:

• Gels provide your carbohydrates
• ZERO replaces electrolytes lost in sweat
• You avoid excessive carbohydrate overload

Drink small amounts regularly rather than large volumes at once. Adjust your intake based on temperature and how much you’re sweating.

The Middle and Final Miles: Stay Disciplined

Brighton’s long seafront stretch can feel exposed and mentally demanding. This is where consistent fuelling pays off.

Continue taking gels as planned through miles 18–22. Even if your pace slows slightly, your body still needs carbohydrate.

Many runners fade in the final 10K not because of fitness, but because they stopped fuelling early.

Stay consistent. Stay steady.

Your two key steps to recover after a Marathon

Crossing the line in Brighton is a special moment. But your recovery starts immediately.

Step 1: Rehydrate Properly

Head to the Recovery Zone in the Event Village on Hove Lawns, where HIGH5 ZERO+ will be available.

ZERO+ helps:

• Replace electrolytes
• Support hydration
• Begin the recovery process

After running 26.2 miles, your body has lost both fluid and key minerals. Rehydrating with electrolytes supports faster recovery than water alone.

Step 2: Refuel Within 45 Minutes

Try to consume carbohydrates and protein within 30–45 minutes of finishing. This helps:

• Replenish glycogen stores
• Support muscle repair
• Reduce post-race soreness

If you’re not immediately hungry, start small — a drink and a light snack — and follow up with a balanced meal once your appetite returns.

A Final Word for Brighton 2026

Brighton Marathon is iconic, sea views, incredible support, and a finish line atmosphere like no other.

Give yourself the best chance to enjoy every mile by:

• Fuelling early.
• Hydrating consistently.
• Staying disciplined.
• Recovering smart.

We’ll see you on the start line on 12 April 2026.

HIGH5, Official Nutrition Partner of the 2026 Brighton Marathon