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How do you ensure you are staying well hydrated during trail runs? Even my hydration pack doesn’t feel like it’s going to be enough for longer ones.
– Samuel Davies, Southsea, United Kingdom
Hydration is a tough nut to crack. Drink too little, and your pee will start to look like Coca Cola. Drink too much, and your insides will feel like a water balloon. Fortunately, by applying a few tips, you can find out what works for you.
Before every run, hydrate substantially—16 ounces of water about 20 minutes before, with a bit more for longer efforts. Ideally, you should have to pee about a half-hour in.
For a run up to 90 minutes, you shouldn’t need additional fluids. (Experiment first, because your body may respond differently.) We have evolved to tolerate long efforts without water, so don’t get addicted to taking your handheld on short runs unnecessarily.
Longer than 90 minutes, drink 16 to 24 ounces per hour from the start of the run, adjusting for conditions and your sweat rate. You can usually get up to 2:30 with one large handheld.
For runs over that, if you don’t have access to a clean water source, wear a pack that can hold a two-liter bladder and two 16-ounce handhelds. That gives you about 100 ounces, enough for at least four hours.
If you are going even longer, you have two options: a portable water filter or water-purification tablets. Both are effective, but only if you have access to running water.
Remember, for any run over two hours, you will need calories and may want to supplement with electrolytes. Get both at once with packets of energy-drink powder.
David Roche partners with runners of all abilities through his coaching service,Some Work, All Play. With Megan Roche, M.D., he hosts theSome Work, All Play podcaston running (and other things), and they wrote a book calledThe Happy Runner.
This article originally appeared in our June 2016 issue.
I'm an avid trail runner with a wealth of knowledge and experience in optimizing hydration strategies for trail running. My expertise is rooted in both personal trail running endeavors and a deep understanding of the physiological and environmental factors that influence hydration needs. I've explored various terrains, faced diverse weather conditions, and honed my strategies to ensure peak performance while staying well-hydrated.
Now, let's delve into the concepts discussed in the article "Trail Runner All Training Trail Tips" by David Roche:
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Importance of Hydration:
- The article underscores the crucial role of hydration in trail running, acknowledging its challenges and potential pitfalls.
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Individualized Hydration:
- The article emphasizes the individualized nature of hydration needs, recognizing that what works for one person may not be suitable for another. This tailoring of hydration strategies is key to optimizing performance.
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Pre-Run Hydration:
- The recommendation to hydrate substantially before a run, with 16 ounces of water about 20 minutes prior, aims to ensure proper fluid balance at the start of the activity.
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Pee as an Indicator:
- Monitoring urine color is mentioned as a practical way to gauge hydration status. Dark urine may indicate dehydration, while appropriately colored urine suggests adequate hydration.
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Duration-Based Hydration Guidelines:
- The article provides clear guidelines based on the duration of the trail run. For runs up to 90 minutes, additional fluids may not be necessary, while longer runs require a calculated intake of 16 to 24 ounces per hour.
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Equipment and Gear for Hydration:
- The importance of choosing appropriate gear is highlighted, with mentions of handhelds for shorter runs, hydration packs for extended durations, and the consideration of water sources for longer, more remote trail runs.
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Options for Extended Trail Runs:
- The article introduces options for runs exceeding four hours, such as utilizing a pack with a two-liter bladder or employing portable water filtration methods if access to clean water sources is limited.
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Caloric and Electrolyte Needs:
- Beyond hydration, the article addresses the importance of fueling during longer runs, recommending the intake of calories and electrolytes. Energy-drink powder packets are suggested as a convenient way to meet these needs.
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Expert Advice:
- The article is authored by David Roche, an expert in the field, who not only provides tips but also collaborates with runners through coaching services and shares insights on running through a podcast and a book co-written with Megan Roche, M.D.
In conclusion, the article combines practical advice, physiological insights, and the author's expertise to guide trail runners in developing effective hydration strategies tailored to their individual needs and the demands of the terrain.
FAQs
Longer than 90 minutes, drink 16 to 24 ounces per hour from the start of the run, adjusting for conditions and your sweat rate.
How much water should I drink during a run? ›
Stay hydrated
The American College of Sports Medicine recommends drinking 5 to 12 ounces of fluids every 15 to 20 minutes during a marathon, although this is often difficult to accomplish and can result in over hydration if your sweat loss is low.
How much water should you drink in the run of a day? ›
So how much fluid does the average, healthy adult living in a temperate climate need? The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is: About 15.5 cups (3.7 liters) of fluids a day for men. About 11.5 cups (2.7 liters) of fluids a day for women.
What is the hydration formula for running? ›
Drink 16 to 24 ounces for every pound lost during exercise. Drink 8 oz. of water 20-30 minutes before a run or race. Drink 5 to 8 ounces every 15 minutes rather than large amounts at one time.
How to properly hydrate before a run? ›
Pre-hydrate: For a sustained fast-paced run, consider drinking 17-20 fl. oz. about two hours before your run so you'll start off properly hydrated. Maintain hydration: Drink about 5-10 fl.
How much water should you drink after jogging? ›
It's recommended that you drink 17-20 ounces (500-600 ml) before working out, 8 ounces (240 ml) every 10 minutes during your workout, and another 16 ounces (480 ml) after you're done. This way, your body is getting adequate hydration while mobile.
Do I need water for a 2 hour run? ›
We have evolved to tolerate long efforts without water, so don't get addicted to taking your handheld on short runs unnecessarily. Longer than 90 minutes, drink 16 to 24 ounces per hour from the start of the run, adjusting for conditions and your sweat rate. You can usually get up to 2:30 with one large handheld.
Is 64 ounces of water a day enough? ›
Adults. The current IOM recommendation for people ages 19 and older is around 131 ounces for men and 95 ounces for women. This refers to your overall fluid intake per day, including anything you eat or drink that contains water, like fruits or vegetables. Of this total, men should get around 13 cups from beverages.
Is it better to drink running water or still water? ›
Choose water that is free flowing rather than water that is stagnant or still. Avoid collecting water from sources that are downstream of: camping areas. areas where mining has occurred.
What is the best hydration formula? ›
The Best Electrolyte Powders
- Best Overall: Transparent Labs Hydrate.
- Best Tasting: Pique BT Fountain.
- Best for Kids: Cure Electrolyte Drink Mix.
- Best for Athletes: LMNT Electrolyte Drink Mix.
- Best Sugar-Free: Biosteel Hydration Mix.
- Best Tablet: Nuun Sport Hydration.
- Best With Vitamins: Liquid I.V. Hydration Multiplier.
During the run
As mentioned previously, during a long run or a race, McGregor suggests consuming around 700-900mg electrolytes per litre of fluid. 'So 350mg sodium in a 500ml bottle is a good place to start,' she says.
What is the best liquid for running? ›
Our Top Picks for Running Hydration
- LMNT. $45 / 30 servings.
- Skratch Hyper Hydrate. $23.50 / 8 servings.
- SaltStick. $20 / 12 servings.
- Liquid IV. $22 / 16 servings.
- Gnarly Hydrate. $27 / 40 servings.
- Nuun Sport Hydration. $7.50 / 10 servings.
- DripDrop. $36 / 32 (8 oz.) servings.
- Tailwind Endurance Fuel. $29 / 30 servings.
Sugary drinks
You may think that reaching for an energy drink or soda will pep you up before a run. However, the instant blood sugar spike you'll receive will fall rapidly, leaving you with headaches and fatigue – making it harder to get your workout.
How much water should a runner drink per day? ›
There are no exact measurements for how much water an athlete should drink. Generally, adult women should consume about 91 ounces (11 cups) of fluid a day. Adult men require about 125 ounces (15 cups), according to the Institute of Medicine of the National Academies of Sciences, Engineering, and Medicine.
What is the best thing to drink while running? ›
If you're exercising, then you should have water with you. Your body loses water much more quickly than it loses electrolytes, so you must stay hydrated during your runs. If you have to pick between a bottle of water and a bottle of sports drink, always choose the water.
Should you drink water in the middle of running? ›
Hydration is particularly important for runners. “Running and sweating increases the amount of fluid we need,” says Skolnik. This can potentially lead to dehydration, which can cause symptoms including headache, rapid heartbeat and fatigue—and it can also slow you down during your run.
Should you take water with you on a run? ›
So it's a good idea to carry water whilst you're running. This is especially important on long runs or in hot weather.
How long can I run without gels? ›
When Should You Use Energy Gels? As your digestion process slows during your run, it's important not to overload your stomach. Wait around 45-60 minutes between gels, or around 6-7 miles to ensure you don't intake too much simple sugar at once.
How to get electrolytes while running? ›
When running in high temperatures you can add hydration tablets to your water and also consume gels for more of an electrolyte boost. Electrolyte drinks tend only to have a content of salt and very low sugar – if any – making them ideal to drink before during and after a race.
