Why Daily Nutrition, Hydration, and Energy Availability Matter More Than Ever
In Part One, we explored how chronic underfueling, outdated beliefs, and male-centered research have shaped the nutrition landscape for female endurance athletes. Part Two shifts the focus forward, exploring female-specific physiology and how targeted fueling and hydration strategies support long-term performance and health.
Female-Specific Nutrition & Hydration Considerations
Female endurance athletes face unique nutrition challenges influenced by hormonal fluctuations across the menstrual cycle. In research published in the British Journal of Sports Medicine, these hormonal shifts can influence energy availability, carbohydrate utilization, and hydration needs.
Iron status is another key concern. The IOC’s 2023 Consensus Statement on RED-S highlights that iron deficiency is especially common in female endurance athletes due to menstrual blood loss combined with the demands of high-volume training. When iron intake or absorption falls short, aerobic performance, recovery, and overall training capacity can be significantly affected.
Bone health is another critical consideration. Adequate calcium and vitamin D intake supports bone density and helps reduce injury risk, especially in high-impact endurance sports. Low energy availability, a state where energy intake does not meet training demands, can lead to Relative Energy Deficiency in Sport (RED-S). In female athletes this directly affects menstrual function, bone health, immunity, and performance.
Professional cyclist, Julia Borgström, points out that energy balance in female athletes is far more complex than “calories in, calories out.”
“When entering RED-S, the body will shut down systems that demand energy. That will lead to lower basal metabolism. So, ‘eating enough’ to maintain weight can still be eating too little since the body has entered an unhealthy state where it saves energy that is needed for important systems like the reproductive system.”
She also highlights how menstrual-cycle-related weight fluctuations are often misunderstood. “Weight gain and loss during the cycle are usually water retention - not a sign that nutrition is off.”
Awareness, early detection, and proactive fueling strategies are essential. Female athletes benefit from education that emphasizes fueling as performance support, not just body composition management.
Borgström adds a critical reminder: much of what athletes have been taught historically is based on male-only research and doesn’t always translate safely to female bodies.
Practical Nutrition & Hydration Resources for Female Athletes
You don’t have to figure this out alone. Working with a sports dietitian, especially one with experience supporting female endurance athletes, can be a game changer. They can help personalize fueling strategies based on your sport, training load, and goals. Here are some trusted organizations that offer evidence-based education without the noise:
- United States Olympic & Paralympic Committee (USOPC)
- American College of Sports Medicine (ACSM)
- American Sports and Performance Dietitians Association (ASPDA)
For Borgström, working with professionals was transformative, but not just nutritionally. “My first nutritionist told me we couldn’t keep on improving my nutrition if I did not speak to a psychologist also,” she says. That support changed everything for Borgström.
Today, she still leans on trusted experts. “During some periods I feel like I have everything under control and know what I am doing and then suddenly I feel lost and have no idea of what I am doing anymore.” Borgström feels fortunate that she has people she can text or meet with, who she trusts and can be honest with.
“They always manage to get me back on track when I feel lost.”
Trust reputable organizations for science-backed education rather than trends. Educational platforms, books, and podcasts focused on female athlete health can also be valuable, especially those grounded in current research. Apps and tracking tools may help you understand fueling and hydration patterns. However, make sure to use them thoughtfully to support, not restrict, energy intake or create unnecessary stress around food. Think of these resources as guides, not rules.
Building a Sustainable Fueling & Hydration Strategy
Fueling and hydration are daily training tools, not only race-day tactics. When you consistently support energy needs, hydration, recovery, and performance improves and risk of injury or burnout decreases. There’s no one-size-fits-all plan. Individual needs vary by training load, climate, menstrual cycle, and personal history.
Pay attention to how your body responds, adapt as needed, and seek experienced support when you can. Consistency beats perfection every time. When fueling and hydration are part of your everyday training mindset, you not only perform better, you thrive for the long haul.
Borgström’s approach today centers on planning, flexibility, and support. “In general I try to have a plan,” she says. “Like planning ahead for travel-days, rest days, carb-loading days; identifying the times where I tend to struggle mentally in order to be prepared beforehand.”
Her message is simple but powerful: fueling well is not about control, it’s about freedom, health, and staying in the sport long enough to thrive.
Stay curious about what works for you, trust the feedback your body gives you, and don’t hesitate to ask for help. The goal isn’t just finishing strong this season. It’s making sure you stay healthy, powerful, and excited to train for years to come.
