Disclaimer

General information, not advice

The Splits Lab shares general information about running, fuelling and hydration, drawn from published research. Our posts, the free planner and the Race Pack are educational tools. They are not medical, dietetic, nutritional or other health advice, they don't diagnose, treat or prevent any condition, and using them doesn't create any professional relationship with us. We are not doctors or registered dietitians.

Everyone is different

Our numbers are estimates. They come from studies of other people and from what you enter, and they can be wrong for you. Fluid, salt, caffeine and carbohydrate needs vary widely. Drinking too much during long events can cause low blood sodium (hyponatraemia), which can be serious, and drinking too little can cause dehydration and heat illness. Practise any plan in training before relying on it in a race, and follow the race organiser's and medical team's instructions on the day.

Speak to a professional first if

you are under 18, pregnant or breastfeeding, have a medical condition (including heart, kidney or blood pressure conditions, diabetes or an eating disorder), take medication, or have been given different advice by a health professional. Their advice comes first.

If you feel unwell

Stop exercising and get medical help. In an emergency call 999 (or your local emergency number).

Products and brands

We mention commercial products, such as energy gels, to help you plan. Nutrition figures come from the makers' labels at the time we checked and may change, so check your packet. A mention is not an endorsement, and we aren't affiliated with or paid by any brand unless a post clearly says so.

Accuracy

We cite our sources and check them, but research moves on and mistakes happen. If you spot one, email hello@thesplitslab.co.uk or tell us on Instagram.

Your rights

You use the site and tools at your own risk and are responsible for how you use them. Nothing in this disclaimer limits or excludes any liability that cannot legally be limited or excluded, including liability for death or personal injury caused by negligence, and it doesn't affect your statutory rights as a consumer.