How should you drink when trail running?
Good hydration when trail running limits cramps, avoids injuries like tendinitis, and prevents soreness. An endurance sport at the heart of nature, trail running requires correct hydration. Don't find it easy to drink when running? Here's our advice.
Drink before a trail
3 days before the race, ensure that you are well hydrated. It is recommended to drink between 1.5 l and 2 l of water per day. Of course, when it is hot you can increase your water intake.
Listen to your thirst
When you run, pay attention to your body and how you feel. Don't drink systematically but whenever you feel thirsty. You will therefore avoid any risk of dehydration.
It is normal not to drink during the first hour of a trail.
Be careful not to overhydrate
Drinking too much may cause overhydration. The symptoms are a certain sense of confusion, digestive problems or stomach pains.
This is why you shouldn't drink in large quantities or automatically. Instead, drink small amounts whenever you feel thirsty.
How do I carry my water when trail running?
There are several solutions for carrying your water:
Soft flasks have become an indispensable accessory for drinking when trail running. Two 500-ml flasks allow you to carry 1 l of water, distributing the weight evenly across your trail backpack. They are usually BPA-free, reusable, and easy to clean.
There is no need to take them out to drink when running. Simply pinch the nipple that acts as a bite valve and suck. It is also easy to check how much water you have left. Finally, at the refreshment posts, it is easy to fill them thanks to the large opening.
Many runners use a water bladder placed in the main compartment of a hydration pack. The tube attached to a shoulder strap allows you to quench your thirst without stopping running.
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Despite the large opening, you must remove your backpack to fill it. It is also more difficult to judge the water level.
What should you drink during a trail run?
You can drink only clear water, spring water or mineral water.
If you use two flasks, we recommend that you alternate pure water and an energy drink.
Energy drinks supply your body with carbohydrates, vitamins, and electrolytes (mineral salts). On long runs, they can also contain BCAAs or maltodextrin. They are isotonic and more easily assimilated. The glucose ingested limits the risk of hypoglycemia.
A homemade recipe based on coconut water or grape juice? Energy products for dilution bought from stores? It is up to you to find the dose and taste that suit your sports activity so that you don't hesitate once you wear your race number.
For long-distance races and ultra-trails, you may crave a salty drink. The taste in a flask is often unpleasant, but you can take advantage of the refreshment stations to drink a soup, for example.
Once you have crossed the finish line, help rehydrate your body with recovery drinks. Finally, even if you are in a bad way during a race, never take medication by yourself.
Count solely on your legs!