Sydney Marathon Fuel & Hydration Guide

From the iconic Harbour Bridge to the finish line, it’s not just your legs that need a plan, smart nutrition is key to conquering the Sydney Marathon. Don’t let all that hard work go to waste. This guide breaks down exactly what to eat, drink, and pack for Sydney Marathon 2025 so you can race strong from start to finish. GU gels, Hydration, and recovery tips included!

Race Start

6:30am Sunday August 31, 2025

2 Hours Before

Fuel → Eat a light meal 2-3 hours before the race, such as toast with Nutella OR a bagel with maple syrup and peanut butter.

Hydration → Sip on 500-700ml of water with electrolytes such as PeakFuel Isotonic Sports Drink.

20mins Before the Race

Have a gel, 3x small chews, or a stroopwafel around 6:10am. It takes about 20 minutes for carbohydrates to hit your bloodstream, so timing it right means you'll get that energy boost right as the race begins.

During the Race

Fuel→ Aim for 60-120 grams of carbs per hour to keep your energy up. If you're new to this, start closer to 60g. This can be achieved through a combination of energy gels, bars, and carb-rich drinks.

A standard 60-80mL energy gel has 20-55g of carbs. Check the nutrition label.
Consider using a caffeinated gel in the final stretch of the race for an extra kick, but only if you know caffeine sits well with you.
The on course hydration is Powerade

→ Water will be available at all drink stations along the course
→ You will find electrolytes every 5km on course
→ 1 cup of Poweraide from aid stations (around 200ml) will give you around 12g of carbohydrates and 58mg of sodium.
(Variation depends on how full the cup is and how well you manage to drink without spilling).

GU Gels are available at the 20km and 30km drink stations along the course.

Hydration → Aim to consume 150-250ml of fluids every 15-20 minutes. Utilize the aid stations provided along the course.

Need help choosing your energy and hydration? Keep it simple with our Full Marathon Kit.

After the Race

Try to eat something with both protein and carbs as soon as you can after finishing. This helps start the recovery process.

YoPRO is a partner of the Sydney Marathon. This is a great choice for recovery nutrition which you will find at the finish line. Pair it with a piece of fruit or a sandwich to help replenish glycogen stores and support optimal recovery.
The ideal amount of protein and carbs can vary based on gender and body size. See the guidelines below for gender recommendations.

For Either Gender as Close to Finishing as Possible→

+ 1 x 160g tub of YoPro yoghurt
+ 1 medium banana or apple
+ 1 slice wholegrain toast or 1 small wrap with nut butter
[ 360 Cal. 20g Pro. 8g Fat. 45g Carbs]

Larger Meal for Males→

+ 120g cooked chicken breast
+ 1 cup cooked jasmine rice
+ 1/2 cup roasted sweet potato
+ 1/2 cup edamame
+ 1/2 avocado
+ 1 tbsp sweet chilli sauce
[ 740 Cal. 37g Pro. 14g Fat. 115g Carbs]

Larger Meal for Females→

+ 1 scoop of PILLAR Performance Grass-Fed Whey Protein Isolate
+ 1 sachet Roam Nut Butter
+ 1 medium banana
+ 40g of rolled oats
+ 100g frozen berries
+ 200ml of unsweetened almond milk
[ 645 Cal. 38g Pro. 22g Fat. 76g Carbs]

Read more about post exercise nutrition here.

Race Day: What to Wear for Comfort

Hat→ Aid Station Core Series Running Cap

Socks→ CEP Core run mid sock

Sunglasses→ Goodr Sunglasses The OGS

Race Belt→ Nerd Belt NB400/NB1100

Flask→ Aid StationTextured Soft Flask (500ml)

Watch→ COROS Pace 3 GPS Sport Watch

Cooling headband → Omius Cooling Headband

Anti-chafe cream → Premax Chamois Cream

You can check out our full range of Marathon Essentials here.

Ash Miller
Dietitian and Nutritionist (Masters)
Bachelor of Physical and Health Education
Instagram: @ashthomo_nutrition

Disclaimer:
The content in this blog is for general information only and is not a substitute for professional medical advice, diagnosis, or treatment. Always speak with your doctor or allied health team before changing your diet, exercise, or taking supplements, especially if you have a health condition or take medication. Please use this information as a guide only. Aid Station doesn't take responsibility for individual outcomes.