Stay Hydrated on the Run: The Ultimate Guide for Runners, from Pre-Race to Post-Race and Everything In-Between

As a runner, you know that the sport requires a lot from your body, both mentally and physically. One of the most important aspects of trail running is keeping your body hydrated. Running can be an intense physical activity that requires a significant amount of energy and hydration. When running, the body loses fluids through sweating, which can affect your performance and lead to dehydration if not replenished in time. That's why it's crucial to stay hydrated before, during, and after running. Hydration is vital to keep your body functioning at its best, prevent dehydration, and ultimately, improve your performance.

Join us as we dive into the world of hydration for runners. We’ll explore the importance of hydration, pre-race and post-race hydration tips, and the best hydration gear for trail runners. To help shed some light on the subject, we talked to two elite athletes and ambassadors for CamelBak®, Scotty Hawker and Sage Canaday, to get their take on hydration and what works best for them.

According to a study by the Kinesiology and Sport Science Institute (KSI) conducted at the University of Connecticut, proper hydration is essential to prevent dehydration and maintain performance during endurance exercise. The study found that even a 2% loss in body weight from fluid loss can lead to decreased athletic performance. Dehydration can cause a decrease in blood volume, leading to decreased oxygen delivery to the muscles and a decrease in sweat rate, which can result in a decrease in heat dissipation. These factors can increase the risk of injury or even death and affect running performance.

Additionally, a hydration case study published in the National Center for Biotechnology Information (NCBI) found that hydration can also help regulate body temperature, maintain blood pressure, and prevent cramping during endurance activities.

To maintain hydration during a trail run, it's recommended that you drink water frequently throughout the race. Trail runners should drink water according to thirst, with a guideline of drinking roughly 500-600 ml of water two hours before exercise and 200-300 ml every 10-20 minutes during the run.

Scotty Hawker, professional Trail and Ultra Runner, notes that the amount he hydrates during a run depends on the conditions he's running in. "In cooler/cold weather I can go hours without any hydration, whereas in warmer or hot conditions I can need up to 600 ml an hour," he says.

On the other hand, Sage Canaday, professional Mountain Ultra Runner, says that his hydration levels change based on the weather and the effort he's putting in, with an average of 0.5L of fluid per hour on a run, in moderate temperature conditions.

Both athletes acknowledge that one of the challenges of hydration during long distances is finding potable water to refill with. Canaday uses CamelBak’s Crux® 1.5- and 3-liter reservoirs, which helps to alleviate the need for refilling.

However, when the need does arise, he says it's helpful to have a water filter and to know where water sources are located on your route. An easy way to solve this issue is by utilizing one of CamelBak’s reservoirs or bottles filtered by LifeStraw®.

Hawker, on the other hand, recommends carrying all hydration in a vest (like CamelBak’s Trail Run™ Vest) and carrying lighter items like gels, gloves, and other race needs in a CamelBak® Ultra™ Belt.

Proper pre-race hydration is crucial for a successful trail run.

Canaday starts his hydration in the morning right after he wakes up and makes sure to drink something besides just coffee with breakfast. He usually fills his CamelBak® Eddy®+ bottle with Tritan™ Renew recycled plastic with electrolyte fluid and drinks it before his run.

Hawker says he always has a bottle with him at all times when he's out and about to ensure he can hydrate when needed. He often drinks coconut water, or another hydration mix in the morning.

He also advises to err on the side of underhydration rather than overhydration and to not take on too much fluid before long downhill sections to avoid nausea and vomiting.

For those just starting out with running, Hawker advises to always have the capacity to drink to thirst, even if that means carrying an extra 500 ml of fluid, in addition to hydrating properly throughout the day.

"I'd always rather carry an extra 500 ml and not need it than carry too little and run into problematic dehydration issues,” says Hawker.

At CamelBak® they have a multitude of products in a variety of sizes, including the Quick Stow™ Flasks, Everyday Bottles made with Tritan™ Renew recycled plastic, or even one of Podium® bottles—they may be bike bottles but they work for many different sports.

Staying hydrated is a critical part of any running regimen and cannot be ignored. From preventing injuries to improving performance, hydration is essential for all runners, regardless of skill level. Proper hydration is crucial for maintaining energy levels, preventing dehydration, and ensuring optimal performance while running.

By following the tips and advice from top athletes like Scotty Hawker and Sage Canaday, you can find what works best for you and avoid common hydration challenges during your runs. Ultimately taking your runs to the next level.

Don’t forget to hydrate like a pro. Always carry a hydration pack or bottle with you, drink to thirst, and don't be afraid to experiment to find what works best for you!