Fueling and Hydration

Solving the Puzzle

By Dr. Benita Zahn

I’ve been running distance since 1998, when I toed the line at the inaugural Rock ‘n’ Roll Marathon in San Diego. Back then, we were wearing a Sony Walkman to pump music into our ears, and fueling options were limited to a chewy, grainy PowerBar – the original energy bar. Straight sugar was our friend as we downed peach-flavored chewy candies, Swedish Fish, and anything else portable and packed with sugar. Hardly anyone carried water. If you were resourceful, you stashed a jug along the route or ducked into Stewart’s Shops if you were lucky enough to pass one. Ah, to be young.

Much has changed since then. These days, there are endless ways to “wear” your hydration. The real question is what to put in the bottle. For me, it’s been trial and error. I sweat a lot, I need electrolytes and salt, and I’ve never quite found the right mix – pardon the pun. In nearly every half marathon over the past decade, I’ve cramped up in the final two miles. With the MVP Stockade-athon 15K ahead and a half marathon in Wilmington, N.C. in December, I’m determined to solve my hydration puzzle.

First rule: Nothing with stevia. I can’t stand the taste of that zero calorie sweetener. And finding products without it feels like searching for a needle in a haystack. To make matters worse, some brands mix in erythritol, a synthetic sweetener. Research published in the Journal of Applied Physiology (and highlighted in Science Daily this July) found that even small amounts of erythritol can damage brain blood vessel cells, promoting constriction, clotting, and inflammation – potentially raising stroke risk. If the taste didn’t turn me away, that study certainly did.

I set out to find stevia-free options. A trip to Fleet Feet Albany led me to a great conversation with store employee Andy Getty, who avoids stevia himself. I left with several products to test. My first experiment: SaltStick electrolyte chews. At 100mg of sodium each, the recommendation is two every 15-30 minutes of vigorous exercise – up to 15 per day. I haven’t gone that far, but I can say the green apple flavor is pleasant, like SweeTarts candy. I’ve yet to try the capsules, but so far – no cramps, though I haven’t pushed past five miles.

Next on my list: Spring Energy drink and Maurten hydrogel technology products, which I first picked up at the Brooklyn Half Marathon. True to the “nothing new on race day” rule, I’ll test them in training first. Meanwhile, I asked members of Capital City Runners, iRun Local in Saratoga Springs, and Clifton Park Beer Runners for their favorites. Don A. swears by Maurten gels, noting they’re not gooey, and also recommends Huma energy gels – stevia-free, with chia seeds, fruit purees, and other natural sources of carbs and electrolytes. Lisa N., a fellow Cap City Runner, likes Skratch Labs gels, which I just tried after a 3.6-mile run. Verdict: light, tasty, not too salty, and nothing artificial. I mixed one scoop with 14oz of water – perfect. Of course, Gatorade still has its fans, but I have to dilute it. Race-day Gatorade is often mixed from powder, and let’s just say I learned the hard way at the Cape Cod Marathon that not every batch is consistent.

On the solid-fuel front, my favorite tip so far is Nerds Clusters. Both Andy Getty and Kathy LK suggested them, and honestly, they just make me smile. Other go-to snacks include dates, raisins, Clif Bloks, Honey Stingers energy waffles, or Sour Patch Kids – a Nicole A. favorite. Andy also recommends Aldi’s Simply Nature fruit strips – nothing artificial, no preservatives, easy to pack and digest. Those are coming with me on my next long run. For recovery, Aldi’s Good Pop ice pops are another winner: organic, with electrolytes and, importantly, no stevia.

Running is always a work in progress. I know I’m not setting records, but I’d like to avoid falling apart along the way. Thanks to all the runners who shared their suggestions. And here’s to wind at your back and sun on your face every time you pin on that bib!

Originally published in Hudson Mohawk Road Runners Club’s Pace Setter, October 2025.

Dr. Benita Zahn (benitahealthcoach@gmail.com) is a certified health and wellness coach at Capital Cardiology Associates. She was a health reporter and news anchor at WNYT in Albany for 40 years and is a contributor to the weekly “Live Smart” page in the Times Union. Benita also created and cohosts the podcast “Everything Theater.”