Hydration Pack Running: Tips and Tricks To Stay Hydrated
Hydration pack running is a popular activity in South Africa. The use of a hydration pack is perfectly suited to assist anyone undertaking the endurance sport of trail running. Unlike marathon running, which is usually done in urban areas with easy access to refreshment, trail running takes endurance off-road.
Due to the nature of competitive trail running, the events typically occur in rural or remote areas, where health and replenishment facilities are available only at certain checkpoints. Furthermore, these events can also be held over multiple days, in which contestants will only get to refreshment stations once a day. Contestants are, therefore, responsible for planning for their own nutritional needs.
At Ultimate Direction, we have the perfect solution for you: the hydration pack. Hydration pack running, or making use of running vests, are helpful and often essential gear for serious trail runners. They provide runners with a convenient and unobtrusive way to care for their hydration needs. But as any professional trail runner will tell you, hydration pack running is no easy feat. You need to know how to use your pack to your advantage. So in this article, let us explore some tips and tricks to stay hydrated on your next big outdoor adventure.
Hydration Pack Running: Start Hydrated
Any experienced cross-country runner understands that even before they put on the hydration pack, they must start preparing. In this scenario, that means ensuring you are well-hydrated before you begin the race. This is especially important for those participating in trail runs where hydration on the route is difficult to come by. But how does one know whether they are well prepared, especially before partaking in physically demanding activities? Well, here are some key things they can look at:
- Measure Your Sweat Rate: One way to prepare for hydration pack running is to see how much sweat you exude while performing similar activities. Many factors can influence your sweat rate, including the run’s intensity, body size, gender, duration of the run, and fitness level, to name a few. Considering these factors, coming up with a rough estimation of how much you sweat can be a critical planning tool. Knowing if you are a heavy or light sweater will help you decide how much liquid you will need to consume before the run.
- Drink Regularly: You can’t always have your hydration pack on, but creating a habit of taking water in at regular intervals rather than at one go is a necessary form of preparation for a trail runner. This includes regularly sipping from a water bottle throughout the day, eating fruit several times a day (as this is an excellent source of water, electrolytes and fibre) and rehydrating properly after consuming alcohol, which will help condition your body correctly.
- Drink Before the Race: Drinking regularly before a race is as important as staying hydrated on the run. One should aim to drink about two cups of water (about 500mL) about two hours before the main run, pairing this with a small meal – low in calories but high in electrolytes. Then about fifteen minutes before the race, it is suggested to take another small drink of about 180 – 250 mL of water.
Hydration Pack Running: Plan Your Route With Hydration In Mind
Along with being well-hydrated before a long trail run, another essential factor to consider and prepare for is the route you will be taking. Although this may sound like common sense to experienced trail runners, many new trail runners show up on the day of the race and rely solely on the marked-out route as dictated by the event organisers. However, these entrants must consider that event organisers may not consider your hydration needs when planning the run. So you should always plan the route with hydration in mind. Therefore things you should consider may include the following:
- Get the Right Hydration Pack: Our hydration packs at Ultimate Direction, for instance, can generally carry between 1.5 and 2.0 L of water using a combination of 500ml soft flasks or a bladder. Therefore, if you believe that there will be a long time without another refreshment station on your run, you may want to invest in a hydration pack that may be a little heavier but can hold more liquid sources. Alternatively, If you’re going to be covering a shorter distance and have no need for extra supplies, a simple running belt will do the trick.
- Will You Have Company: Although ensuring you have the proper hydration pack at the right time is essential, you may also need to consider whether you will have a support crew. With a support crew, you may have a smaller hydration pack with a smaller reservoir, which can be replaced by a support crew well on the route. However, if your course is inaccessible to vehicles or support teams, you may also need to consider larger hydration packs.
- The Lay of the Land: Deciding the correct hydration pack for the route is essential. Knowing what sort of environment you are running in is also critical. For instance, if you are racing in the Karoo, you would understand that the climate is more arid and, therefore, you are sure to dehydrate much faster. Knowing these sorts of things will also help you plan with hydration in mind.
Hydration Pack Running
Let us look at some advantages of using hydration pack equipment and why we, at Ultimate Direction, believe that our gear is the right choice for you!
- Convenience: Any one supplier of hydration packs, just like us at Ultimate Direction, will first point to the convenience of the product. A hydration pack allows hands-free access to your liquid needs during the run and will enable you to carry more water than you would initially have with other sources.
- Improved Comfort: If you have ever run a long distance, either holding a plastic bottle or having it in a bottle pouch, you will understand this discomfort. This discomfort is mainly caused by the imbalance of the water you carry. At Ultimate Direction, we know that trail running is a rhythm sport and that having to take water in an archaic manner will throw you off your game. So we have designed our hydration packs to distribute the water you are carrying equally, allowing for a more comfortable run with a better way to hydrate. Hydration pack running has never been easier with our astounding gear.
- Better Hydration Management: Another crucial benefit of a hydration pack for serious trail runners is that they can better manage their water intake. This, in turn, will prevent both dehydration and overhydration. Both can cause severe cramps on the run and seriously impact your performance.
Hydration Pack Running: Drink Frequently
Now that you have your hydration pack equipped, you’ve made sure to plan your route with hydration in mind, and you’re sure you are adequately hydrated before the race, it’s time to take off. An experienced trail runner understands that one of the most important aspects of making good time is ensuring you’ve planned for everything.
This includes how and when you should hydrate. It may seem obvious to a novice – drink when you’re thirsty, but this can be detrimental as it generally leads to overhydration. As mentioned above, that can lead to cramping as your body tries to process large amounts of liquid while you’re on the move. Instead, you could follow this system:
Step 1: Remember that every individual requires different hydration levels based on gender, body size, fitness levels, etc. Knowing your own body is critical to good hydration techniques.
Step 2: Consider the weather conditions on the day of the run. If you run in hot weather, your body needs more liquids than on cold days. As warm weather will directly lead to large amounts of perspiration, your body will more quickly run out of liquids, allowing for a quicker rate of dehydration. Also, note that temperature can alternate while you’re running, which should be monitored throughout the run.
Step 3: Take regular sips of your water, which is easier when using a hydration pack. It is recommended that, in general, a runner should take small sips every fifteen to twenty minutes. However, steps one and two directly relate to the intervals in which you should intake water while on the run.
Step 4: As mentioned in the previous section of this article, a hydration pack helps prevent overhydration. However, it should still be noted that a runner should avoid chugging their water all at once or too quickly to prevent discomfort.
Consider Electrolyte Replacement
So far, this article has mainly focused on preparing to stay hydrated before and during the race. Touting the hydration pack is an excellent tool to help, but is hydration enough to run at your peak levels? The simple answer is no. Another critical factor to consider is your electrolyte levels.
Electrolytes are electrically charged ions that help the body function properly. They assist in maintaining fluid balance, neural activity and muscle contraction. However, as you exercise and perspire, you lose electrolytes, which, if not replaced, can lead to muscle cramps, fatigue, and even heat stroke. So let us look at some sources of electrolytes that can easily be carried in your versatile hydration pack.
1. Sports Drinks:
Sports drinks like Energade or Powerade are some of the most popular forms of replenishing electrolyte levels. Drinks like Powerade ION 4 provide four electrolytes in every serving – sodium, potassium, calcium and magnesium. At Ultimate Direction, our hydration packs have front-facing bottle pockets where you can slot your favourite energy drink for ease of access, allowing you to get those electrolytes back quickly.
2. Electrolyte Tablets:
Electrolyte tablets are a convenient and easy way to replace electrolytes during exercise. They are packaged in small sachets that can be added to water for a concentrated electrolyte replenishment source. Our hydration packs at Ultimate Direction all come with small pockets where you can easily store different sachets depending on the length of your trail run.
3. Bananas:
Bananas are a natural and organic way to replenish electrolytes due to their high potassium nature. Although you may wonder how to bring a banana on a trail run, you are covered at Ultimate Direction. Our trail vest hydration pack has an easy-access main pocket with quick auto closure that can easily fit your snacks—allowing you to gain those natural electrolytes with little fuss.
Hydration Pack Running: Keeping You At The Top Of Your Game
This article has revealed some tips and tricks to stay well-hydrated and highly nourished on your next cross-country run. This piece has also provided many ways your hydration pack can help you on the run. Not only is it a highly versatile piece of equipment, but also a great way to make sure that you stay at the top of your game. Visit our online store at Ultimate Direction.co.za and find the perfect hydration pack today!
