PROPER HYDRATION & HOW TO DRINK
WATER WHILE TRAIL RUNNING

Hydration is one of the most important factors while trail running. How much water do you need? When do I need to drink or take water? 

These answers vary with different scenarios. How much water you carry on your trail run depends on many factors, including…

• the distance you plan on running
• the availability of water on your route
• how remote the trail is
• your level of conditioning
• how warm it is
• your size and weight
• and more.

To preserve proper hydration during a trail run, one has to consider that the significance of hydration begins before going out on the run as well as during and after the run. So it’s very important to keep in mind to drink water frequently in the course of the day. 

Before your trail run: It is recommended to consume 350ml to 500ml (12 to 16oz.) of water within an hour before your run. 

During your trail run: Up to 60 minutes, most activities will not require additional water if having been properly hydrated before the run. However, once surpassing 60 minutes and also depending on your sweat rate and the weather, it is advised to have between 350ml to 700ml (12 to 24oz.) per hour. 

After your trail run: It is best to rehydrate inversely to what you lost in sweat during your run. 

To know more about this topic you can watch our How to Drink Water While Trail Running as we discuss our knowledge and personal experience with water and trail running. 

Proper hydration may be overwhelming at first but with the help of helpful tips, you can definitely find out what works for you. Also in your own training, you will gain experience on what you need as your training progresses.