But what is "adequate" hydration for an ultra race? And what should you do during training to prepare a solid race-day hydration plan? We recently spoke to Bryon Powell of iRunFar. More: Ultra Running Gear Essentials. According to Powell, there was a longstanding school of thought when it came to hydrating for an ultra: You should "drink a ton, down some electrolytes, and you'll be fine.
But as "Waterlogged," author Tim Nokes argues, that conventional wisdom may be just that—conventional and highly arbitrary. It really depends. This isn't to say that 30 ounces per hour isn't what you need for ultra distances. But as Powell puts it: "The [hydration] doctrine has become much less settled. And it's going to require much more experimentation on the part of the runner to get it right.
More: Ready to Run an Ultra? So, if the rule of 30 ounces of fluid per hour isn't a de facto guideline, then how does a runner know how much fluid to drink during a race? Powell advises runners to use hydration training, and a little bit of math, to figure out roughly how much fluid they'll need on race day.
And calculate how much water weight you lose. You don't want to drink a whole lot more than that. Of course, if you're not taking part in a race, it might be necessary to take some salty foodstuffs with you on the trail.
Dr Monville also had a warning for trail runners tempted to use pain killers to counteract the ill-feeling they get from failing to replace their water and salts on the trail. It can be really, really dangerous. Check out the latest Salomon gear that will help you push further and harder on the trail, including many of the items featured in the video.
Salomon ADV Skin 5. When the essential items are pared down to a minimum, you can forget the idea of a bag. With the Advanced Skin 5, wrap your extra gear around you, front and back, and whip it out while you're moving. Salomon Adv Skin 12 Set. The Advanced Skin 12, breathes, stretches and wraps around you without cramping your style. You don't carry this bag, you wear it. Salomon Soft Flask Speed ml.
Removable neck protection ensures you stay protected even on the hottest days. Salomon XA Cap. Most well-conditioned runners can run up to two hours without a drink. This might not be true for you if you're new to trail running. For beginners, carrying a small bottle or two might be a good idea.
Another example of a place you could run without carrying too much water is the You Yangs, in Victoria. You would normally never run too far from the starting point of your run as the crow flies and likely be sharing trails with other walkers, runners, etc. One strategy I've done is laps on the trail. I've run back to the car my starting point and refilled each time to minimise the amount of fluids I need to carry at one time. Also consider: Salomon Hydro Handset. Trail running events commonly have aid stations along the course.
There was an aid station at the halfway point. There, I refilled my hydration bladder to carry another 1L for the second half of the race. I felt that this amount of water was as much as I — specifically — needed. A lighter, or heavier, or less- or more-conditioned runner might need to carry a different amount.
At organised events, the higher the participant numbers, the more support tends to be put in place. Obviously, if there are more aid stations, you can carry less water. Water tanks and creeks are sources of water on a remote bush run.
I carry water purification tablets for added safety. In this situation, I carry extras, like a survival blanket, mobile phone and extra water. Mountain races are an example of a situation where managing fluids and fuel intake is essential. Creeks and water tanks at huts may help, but they can't always be fully relied upon.
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