Hydration Hacks Every Trail Runner Should Know
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Australia’s diverse climate poses unique hydration challenges. Iconic races like the Western States 100 in the US and GPT100, a new World Trail Major race in Australia (Grampians), are known for their unpredictable hot weather, which poses many challenges even for the best trail runners. Here’s how to stay on top of your hydration game:
Understand Your Needs
1. Calculate Sweat Rate: Weigh yourself before and after a run to estimate your fluid loss.
2. Plan Ahead: Know where water sources are on your trail or carry a hydration pack. Consider carrying a water filter, such as the one from Salomon, which allows you to access drinkable water if you pass rivers, creeks, streams, or even water taps at campsites.
Practical Tips
1. Electrolytes Are Key: Add electrolyte tablets to your water to replace lost sodium and potassium.
2. Sip, Don’t Gulp: Regular small sips are better than large, infrequent gulps.
3. Monitor Colour: Use urine colour as a rough hydration gauge (aim for pale yellow).
4. Avoid Overhydration: Be aware of the signs of overhydration, which can include nausea, bloating, and swollen hands or feet. Overhydration, also known as hyponatremia, occurs when sodium levels drop too low due to excessive water intake. To prevent this, ensure you’re consuming electrolytes along with fluids, and avoid drinking more than necessary. Stick to your hydration plan, and don’t wait until you feel thirsty to take a sip. cautious about drinking too much water without electrolytes, which can lead to hyponatremia, a dangerous condition where sodium levels drop too low.
5. Stick to a Hydration Plan: Don’t wait until you feel thirsty. Stick to your hydration strategy throughout the race to stay balanced.
Benefits of Endurance Fuel
One of the key advantages of using endurance fuel products like Endu1 Honey Boost is the ability to adjust the concentration of carbohydrates and electrolytes to suit your needs depending on the race and training conditions. This flexibility ensures that you remain properly fuelled and hydrated, even in extreme environments.
