Guide

How to Stay Hydrated on a Long Run or Ride

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Hydration is key to both the performance and enjoyment of your run or ride. It’s also incredibly important for your safety and health. In this blog we look at some simple hydration tips to help you to stay hydrated on a long distance run or mountain biking ride.

If your activity is going to last less than 40 minutes you’re probably safe to head out without water. The only caveat to this is the intensity of your workout and environment your activity is in (a 30 minute run in the desert requires a little common sense and a lot of water). Just be sure to hydrate well before and after.

How much water to drink and when

For activities longer than 40 minutes we’ve put together a rough guide of the sort of quantities and timings you should be consuming water.

2 hours before Every 15-20 mins during Recovery after
Long Distance Run and Rides 450ml – 550ml 150ml – 250ml 450ml – 650ml for every lb./ 450g of weight lost

It’s worth understanding that this is only a guide. Modern studies also state that athletes need to trust their bodies as the hydration needs arise. If you’re not incredibly thirsty don’t over drink as this can lead to an imbalance of sodium levels.

A trail runner starting up the first pass, Kongma La, above Chukhung while starting the 3 Passes tour, with a view of Ama Dablam in the background. Khumbu Valley, Nepal.

Pack featured in this image: Duro

What to drink while running and riding

As well as staying hydrated with water it’s also really important to replenish the electrolytes (mainly sodium and potassium) while exercising. Simply put, electrolytes are vital to both water absorption and for carrying signals around your body.

To combat this loss you can carry a secondary SoftFlask, as well as your water, that contains a sports drink. For roughly every 20 minutes of exercise you should consider consuming around 100ml – 170ml of electrolyte based drink. This will help avoid cramps and headaches as well as some of the more serious health risks associated with a loss of electrolytes.

Mountain biking with the Raptor & Raven in Snowdonia

Packs featured in this image: Raptor & Raven

Which hydration pack and reservoir should you use?

The easiest way to stay hydrated is with a Hydraulics™ Reservoir and bite valve or a Hydraulics™ SoftFlask that has an extended hose and bite valve. These will allow you to hydrate regularly without having to stop and reach for a bottle.

The Hydraulics™ Reservoir has the benefit of being able to carry more water and has a long hose with a bite valve that can be magnetically clipped to your sternum strap for easy access. A great example of this can be found in our Katari & Kitsuma series. It comes equipped with Hydraulics™ 2.5L Reservoir, perfect if you need plenty of water. It also has the added benefit of a close fit and streamlined design meaning it acts as an extension of your body during exercise.

The SoftFlask has the benefit of keeping weight to a minimum and taking up far less space. The Duro running vests, which house the SoftFlasks, also allow for full movement and stability while running. This means that the SoftFlasks are easily accessible on your chest and simply require a tip of your head to take a sip from the bite valve.

If you’re looking for more information on selecting a pack that will suit running, hiking and biking. Checkout out our guide to selecting your Multi-Sport pack.

How do you stay hydrated while running and riding? Comment your tips and tricks below.


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