Hydration Strategy / When to hydrate for a run? How much water for a run? Sweat test??

[@chad.haggerty]

On the “I’m a heavy sweater” front: I mentioned to my wife that I was thinking about doing a sweat test. Her reply, “the max. Whatever ‘a lot’ is, you sweat more. Drink more water, start taking electrolytes and stop being silly.” She’s definitely not wrong. Seriously, very informative and timely video. I’d resisted turning to Tailwind (or similar) but a 4-hr run this past weekend has changed my mind. Much appreciated!

[@UltraTrailSteven]

Haha yeah a lot, and take electrolytes! Try the sweat test, it’s kinda neat to see how much you’ll lose. Thanks!

[@asmith7746]

I would highly recommend a sweat test if you run long distances. I knew I was a salty sweater, but how salty? I kept adding more and more electrolytes to my water. But still wasn't feeling right. Turns out I lose around 1300mg of sodium per liter of sweat. I typically lose slightly over a liter of sweat per hour. That adds up fast and now I know how much to put in each liter of water. And I know its the correct ratio. Personally, I did multiple sweat tests to test different intensities and weather conditions. I run for 3 to 10 hours so I need a lot of sodium.

[@chad.haggerty]

@@asmith7746 much appreciated!

[@trailrunningnic]

I think the essence of this video and where you really hit is that people should have general hydration guidelines BUT also adapt to the weather/conditions! Also, before leaving on a vry long run, try to find out if there are spots where you can refill bottles!

[@trailrunningnic]

Oh just another piece, as a Canadian who runs all year round, hydration is often neglected in the cold months! Just because the temperature is cold does not mean you should not hydrate!

[@UltraTrailSteven]

Yes, adapting your hydration strategy to the weather conditions is key! Absolutely; take a water filter and refill as much as needed too. I run all year too, and I do sweat less in the cold, but still need water. All great comments, Nicolas!

[@yazevans]

Definitely balancing salt tabs and Tailwind and not over or under doing it on a hot humid day is tricky. I usually try to supplement with the tabs, definitely if I start feeling calf or hamstring cramping

[@UltraTrailSteven]

Yep totally. Thanks!

[@brandonrager8919]

Dude, I’m here in southern Kentucky and it’s been brutal. I’m going through bottles and bottles of tailwind/salt chews/ and motts fruit snacks hahaha. Seriously though, most runs that I do at 2 hours or more right now, I’m losing 10 pounds easy. Just a daily battle to keep up with nutrition. Great vid, especially for us south easterners.

[@UltraTrailSteven]

Yeah man it’s pretty terrible to run outside right now haha 😂 but what doesn’t kill us makes us stronger, right!

[@brandonrager8919]

I sure hope so! It’s brutal Haha... I’m just praying for cooler/dryer weather sept. 3 for Tuscazoar 100 in Ohio.

[@TrailSage]

This is exactly what I needed... thank you Steven!

[@UltraTrailSteven]

Glad it was helpful! Thank you for the idea, Sage!

[@dontwannabefound]

Pre run: sip on water 3x 22oz throughout the day, avoid alcohol Short run which is under an hour, 75 mins usually no hydration, small bottle just water Medium distance run: 1-2 run, waist pack , two bottles, also vest pack Sullivan vest and flask 500mL w tailwind, also electrolyte pills Long run: over 2 hour, Sullivan vest, or vest w reservoir, 7 hour run can do 4 L depends on weather Modern bcaa, tailwind recovery

[@UltraTrailSteven]

Good plan

[@alexsika7160]

Great video, I have been experimenting with my hydration methods lately in order to dial it in for my next race. The electrolyte pills is something I definitely need to start carrying for "just in case". Especially, if I'm way out on a trail by myself.

[@UltraTrailSteven]

Yep. I keep a small bag of salt pills in my vest for that very reason. Thanks!

[@matthiassventoest6800]

great post.., very helpful. thank you

[@UltraTrailSteven]

Thanks! Glad it was helpful!

[@nathanwoodcock3744]

Down here in South West GA I pretty much carry a small 18oz hand flask for my 1 hour short runs. Humidity and heat is brutal in the summer, would rather not have to carry it but seems necessary. Great video! Always a fan of the tailwind.

[@UltraTrailSteven]

Agreed; its definitely worth it to carry something on short runs now. Especially if one is running every day (or almost), because you don't want to get behind for the next day too. Thanks!

[@nathanwoodcock3744]

@@UltraTrailSteven yeah man, I come back from an easy 6/7 mile run absolutely soaked with sweat and I feel like the 18 oz of water saved my life haha

[@UltraTrailSteven]

@@nathanwoodcock3744 yes!

[@shawnr.9681]

Great video ! All I remember is drink beer! Steven said so!!!

[@UltraTrailSteven]

Hahaha after properly replenished and hydrated! Haha 🍻

[@LiveHardxLoveHard]

This was fantastically helpful! By far the biggest issue we face when planning adventures is how much liquid to bring, especially in uncertain terrain when it's not clear going in how long it will take. Was especially interesting to hear how much electrolytes you are replacing on longer runs -- I'm convinced after watching this that we need to up our electrolyte game. One question: since you like the fit of the Salomon for short distances, why not use the ADV skin 12 for the longer runs instead of the Ultimate Direction since it fits a hydration reservoir in back and keeps everything pretty stable with its body-hugging fit? Is there a way or ways the Ultimate Direction performs better on long sufferfests?

[@UltraTrailSteven]

Hey guys! I always carry a water filter when I go to a new area and I’m not sure how much water to take. I am a salty sweater, so I use a lot of electrolytes for sure. Honestly, the reason I use the UD vest on longer stuff is because it’s what I have. Salomon is supposed to be sending me the ADV Skin 12 soon. I am excited to try it.

[@LiveHardxLoveHard]

@@UltraTrailSteven Ah that makes sense -- here's betting you will love the ADV 12 -- we are both obsessed with it and wish we could find a way to just make it part of everyday wear! Meanwhile, we're going to try your electrolyte mix on the next sufferfest and see if it helps.

[@UltraTrailSteven]

Awesome. Let me know how the electrolyte mix works for you!

[@beachs7210]

Thank you for this video, it was very helpful!!

[@UltraTrailSteven]

I’m glad it was helpful!

[@CelineFerocious]

What if someone is a never nude and can’t hop nekkid on the scale 😯 either way this was informative! I have a tendency to get thirsty but I think “nah 10 more minutes”, “nah 10 more minutes” and I procrastinate drinking water. Either way I’m thirsty now!

[@UltraTrailSteven]

LMAO! Best show ever! As long as they are weighing themselves in their jorts, before and after, mission accomplished. If you wait to drink when you are thirsty, its too late! An old saying. Thanks, Celine!

[@CelineFerocious]

@@UltraTrailSteven I knowwww I’m so bad at it haha