Tips for the Trail – Hydrating on the Run

Jun. 1, 2018

We’ve all been there – we are in the middle of a long run under the June sun, and all of sudden, we are sure that if we don’t stick our head under a faucet, we can’t manage another step. Running in the summer can be hot and uncomfortable work. Southern runners regularly deal with hot, humid weather, while runners in the Northeast can get caught off guard by a rogue heat wave. 

No matter what the cause, the symptoms of dehydration can be debilitating: insane thirst, dry mouth, dizziness, chills, and cramping, just to name a few. Once you become dehydrated, it can take days to recover. Yet, dehydration is something you can prevent with a little bit of planning and healthy respect of the elements.

Gatorade Endurance Formula

Gatorade Endurance Formula is the official sports drink of XTERRA and is on course at all XTERRA races.  It contains twice the sodium and three-times the potassium of Gatorade Thirst Quencher to help sustain hydration, maintain proper fluid balance and replace key electrolytes lost in sweat.  A multi-carbohydrate blend helps maintain performance and lower the risk of stomach discomfort during a long (2.5 hour) training session or race. 

Gatorade Endurance Formula was reformulated in 2017, and contains no artificial sweeteners or flavors and has a lighter flavor designed for athletes training and racing for prolonged periods.  We suggest you train with it.

Some basic tips:

1.      Hydrate at home, before your race.

2.      Take on 20-24 ounces of fluid per hour during your race

3.      If you use gels, it is best to drink Gatorade on its own and gel with water a few miles later.

4.      Slow down on long, hot runs.

5.      Stop and drink at aid stations.

Trail Run
Tips for the Trail