Hydration can be a tough nut to crack. Here's how to dial in how much you should be drinking during a run or race.
Updated David Roche
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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.
