Hydration for Ultra Running: Start Smart, Stay Strong - Tips from VOOM
When you're heading out for several hours on the trails, hydration can make the difference between finishing strong and spending the latter stages of your race battling fatigue, cramps, and stomach issues.
The biggest mistake many ultra runners make? Starting the race already dehydrated.
You can claim a £6 voucher off VOOM hydration products by using the code HYDRATELT HERE
Arrive at the Start Line Hydrated
Most of us lose fluid overnight, and if you've travelled a couple of hours to the event without drinking enough, you could be on the back foot before you've even started.
If you're travelling to a Lakeland Trails Ultra, aim to sip fluids regularly during your journey and drink around 500ml of an electrolyte drink in the 1–2 hours before the start. This helps top up fluid levels and ensures you're not chasing hydration from the first checkpoint.
Hydration is a Race Strategy
Unlike shorter races, hydration during an ultra isn't simply about quenching thirst. Over several hours of running, you'll lose significant amounts of both fluid and electrolytes through sweat.
In warm conditions, many runners will need between 500–800ml of fluid per hour, although individual requirements vary. Drinking little and often is generally more effective than waiting until you feel thirsty.
Remember, by the time thirst kicks in, dehydration may already be affecting your performance.
Don't Forget Electrolytes
Replacing fluid is only half the equation. Electrolytes play a vital role in muscle function, nerve signalling, and maintaining fluid balance.
As the hours tick by, depleted electrolyte stores can contribute to muscle cramps, headaches, nausea, fatigue, and declining performance.
That's why we're delighted to have VOOM Nutrition supporting our Lakeland Trails events. If you're racing one of our ultra distances, make sure you call by the VOOM stand for:
- VOOM Rapid Electrolyte Drinks – ideal to boost alertness, memory and focus. It's hypotonic and nootropic, which speeds up hydration with light, refreshing fruit flavour options made with real fruit.
- VOOM ElectroByte Anti-Cramp Chews – A practical solution for when cramp starts to creep in or hydration slips. These fast-acting electrolyte chews deliver key minerals in a simple, easy-to-carry format, ideal for races and longer sessions.
The VOOM team will also be on hand to answer any hydration and fuelling questions before you head into the hills.
Watch for the Warning Signs
As dehydration develops, runners often experience:
- Dry mouth and increased thirst
- Rising heart rate
- Unusual fatigue
- Light-headedness
- Muscle cramps
- Reduced concentration
If you notice these signs, don't ignore them. Slow down, hydrate, and take advantage of aid stations before the problem escalates.
Balance is Key
While dehydration is a common concern, overhydration can also cause serious issues. Drinking excessive amounts of plain water without replacing electrolytes can dilute sodium levels and negatively affect performance and wellbeing.
The goal is simple: replace both fluids and electrolytes steadily throughout your race.
Stay Cool When Temperatures Rise
On hot days, don't just drink water, use it. Pouring water over your head, neck, and arms at checkpoints can help regulate body temperature and reduce perceived effort, allowing you to keep moving efficiently for longer.
A Small Detail That Makes a Big Difference
Ultra running rewards consistency. A well-planned hydration strategy can help maintain energy levels, reduce the risk of cramp, improve comfort, and keep you moving efficiently throughout the day.
Before you set off, make sure you visit the VOOM Nutrition stand in the event village for hydration advice, VOOM Rapid Electrolyte Drinks, and ElectroByte Anti-Cramp Chews, essential support for a successful day on the trails.