What is the best way for a mountain runner to stay hydrated?

Whether it’s hot or cold, training in the mountains is more demanding on our bodies than when we run in the city. If you want to achieve good sports performance, learn to hydrate yourself correctly.

Before the competition

• Take care of your hydration 3 days before your event. Drink 2 to 3 liters of water or sports drink and observe the color of your urine: it should always be light yellow, if it becomes transparent it means that you have already drunk too much water, and if it is very dark it means that you need a little more.

during the competition

• Hydrate yourself even if you are not thirsty, as thirst is a symptom of dehydration. At least every 15 minutes, take a few sips of your drink.
• What you should take for each hour is approx. 750 mL, although we all sweat differently and therefore have different needs.
• You can drink plain water, but it is best to alternate it with a sports drink. Trail runs are high-intensity and generally long, so in addition to replenishing the electrolytes you lose through sweat, you need some extra sugar to perform at your best. An isotonic drink gives you precisely: water, electrolytes and sugars.
• Do not overhydrate yourself, as this can cause hyponatremia, that is, low sodium levels due to dehydration. Some symptoms: stomach pain and confusion.

How to transport your drinks?

There are different hydration systems to transport water through the mountains:

• Belts with a drum or bottle (there are front or rear).
• Vests and hydration backpacks: they can bring a bottle or a bag with a hose so you can drink without having to stop.

Advice if the race is in winter.

• Due to the weather, our body does not detect the symptoms of dehydration as quickly, so we must be even more careful with this issue.
• Many runners are unable to swallow cold drinks, so it is best to bring them to room temperature.
• When temperatures are very low, there is the option of hot liquids: broths or soups.

Practice a detailed hydration plan during your workouts so you’ll have your strategy ready for race day. Do not forget that this is equally important both in the heat and in the winter time.