News

Electrolyte Powder vs Tablets: Which Is Best in South Africa?
Electrolyte powder, tablets or ready-made drinks: three formats, same job, and a wall of choice that leaves most South African runners guessing at the shelf. We stock all three, we've sweated through Highveld summers and humid coastal long runs testing them, and the truth is none of them is best for everyone. The right format depends on how you train, what your stomach handles, and what you'll actually remember to pack. Here's the honest breakdown, with real SA pricing, so you can stop guessing and pick the one that fits... Read more...
What to Eat Before Running: A South African Runner's Fuelling Guide
Knowing what to eat before running is the difference between a run that feels strong and one where your legs turn to lead by the second kilometre. Most South African runners are either eating the wrong thing, eating too much, or heading out on empty before a 5am summer run. So what should you actually eat before a run, how long before, and does it change for a quick weekday jog versus a Saturday long run? Here's a simple, practical fuelling guide built for real SA training, from the early-morning... Read more...
Is Coconut Water Good for Runners? An Honest Hydration Verdict
Coconut water gets sold as nature's sports drink, and you'll find it in every Pick n Pay and Woolworths fridge in the country. But does it actually rehydrate a runner who's just sweated through a hot Highveld long run, or is it a pleasant drink dressed up as performance nutrition? Here's the honest answer on what it does well, the one electrolyte it falls short on, how it stacks up against a proper sports drink, and when it genuinely earns a place in a runner's routine. Is Coconut Water Good... Read more...
Salt and Sugar Solution: Does the DIY Rehydration Drink Actually Work?
A salt and sugar solution is the oldest rehydration trick there is, and most South African runners have been told to reach for one after a hot, sweaty long run or a rough stomach day. But does mixing salt and sugar into water actually rehydrate you better than plain water, and is the kitchen version good enough for a 30km Saturday run in Highveld heat? Here's what this simple drink really does inside your body, the exact ratio the health authorities use, when it works brilliantly, and the one situation... Read more...
How to Prevent Cramps While Running: A South African Runner's Guide
You're cruising through a long run, the legs feel fine, and then at 30km your calf locks up like a fist and the whole race changes. Running cramps are miserable, and most of the advice out there blames the wrong thing. The truth is more useful than the salt-tablet myth: here's what actually causes running cramps, what the science says really prevents them, and where electrolytes do and don't help on a hot South African long run. What Actually Causes Muscle Cramps When Running? Most running cramps are caused by... Read more...
Hydration During Perimenopause: A Guide for Active South African Women
If you're running or training through your forties and suddenly feel like you can't drink enough water, you're not imagining it. Perimenopause genuinely changes how your body holds onto fluid and electrolytes, and the hydration routine that served you at 30 can leave you flat, crampy and overheating at 45. Here's what actually shifts hormonally, why it hits your sweat and sodium, and how to adjust your hydration so you keep training strong through the change. Why Does Perimenopause Affect Hydration? Perimenopause affects hydration because falling and fluctuating oestrogen changes... Read more...
Should Teenagers Take Creatine? An Honest Guide for South African Parents
Your 16-year-old wants creatine because half the U16 rugby team is already on it, and you're stuck wondering whether it's safe, useful, or a problem. It's one of the most common questions we get from parents, and the honest answer isn't a simple yes or no. Here's what creatine actually does, what the research really says about teenagers, where the medical bodies disagree, and the food-first approach we'd point any young athlete to first. What Is Creatine and What Does It Actually Do? Creatine is a compound your body already... Read more...
Two Oceans Marathon Nutrition Plan: Fuelling the Half and the Ultra
The Two Oceans Marathon is one of the most beautiful races on earth and one of the easiest to get wrong on nutrition, whether you're tackling the 21km Half or the legendary 56km Ultra. Cape Town's Easter weather swings from cold starts to a warm Constantia Nek climb, and your fuelling has to keep up. This is our practical Two Oceans nutrition plan: how to carb load, what to eat on race morning, exactly when to fuel and hydrate on the route, and how to use the aid stations without... Read more...
Carb Loading Before a Race: A South African Runner's Guide
Carb loading is the trick that gets every first-time Comrades or Two Oceans runner nervous, and for good reason: get it right and you float through the back half, get it wrong and you're bloated at the start or bonking at 30km. The good news is it's simpler than the internet makes it sound, and you can do it beautifully on everyday South African food. Here's exactly how to carb load before a race, how many carbs you actually need, what to eat (pap and potatoes count), and the mistakes... Read more...
32Gi Hydrate Review: Is It the Best Electrolyte Tab in South Africa?
32Gi Hydrate is one of the most popular electrolyte tablets in South Africa, a proudly local effervescent tab that drops into your water bottle and fizzes into a zero-calorie sports drink. We stock it, our families drink it on hot training days, and we get asked all the time whether it's actually worth it over the big international brands. So here's our honest review: what's really in a 32Gi Hydrate tab, how it works, who it suits, what it costs, and whether it deserves a spot in your kit. What... Read more...
Tailwind Nutrition Review: Is the All-in-One Endurance Fuel Worth It?
Tailwind Nutrition is an all-in-one endurance drink that puts your carbs, electrolytes and hydration in a single bottle, built for runners who are tired of juggling gels, chews and salt tablets on long efforts. We stock it, we use it on our own long runs, and we get asked about it constantly. So here's our honest take: what Tailwind actually is, who it suits, the sugar question everyone asks, and whether it earns a place in your kit. Heidi, Hannah, and Ant What Is Tailwind Nutrition? Tailwind is a powdered... Read more...
What Is ORS and When Should Runners Actually Use It?
ORS stands for oral rehydration solution, a precise mix of sodium, glucose and other electrolytes that pulls water into your body faster than water on its own. Most South Africans first meet it as the stuff you give a toddler with a stomach bug. But the same science that rescues a dehydrated child is exactly what a runner needs after a 30-degree long run or a Comrades training block. Here's what ORS is, how it works, and the specific moments it beats your normal hydration tab. What Is ORS (Oral... Read more...