The importance of hydration in trail running

Hydration is a fundamental aspect of athletic performance, particularly in trail running, where variables such as terrain, weather, and intensity can significantly impact an athlete’s water needs. This blog post delves into the critical role of hydration before, during, and after training sessions. Moreover, we will briefly highlight how our coaching extends beyond training schedules to encompass essential guidance on topics such as hydration and nutrition.

Firstly it is important to note that the amount of water an athlete needs to drink, pre, during and post training, will depend greatly on many different factors. There is no correct or incorrect amount of hydration that can be applied to all athletes. The degree of pre, during and post training will be influenced and dictated by an athlete’s physiology, their current training cycle (i.e. the intensity and duration of their workouts) and external factors such as air temperature, humidity levels etc. It is important to take all these factors into account when deciding exactly how much or how little to hydrate before, during and after training sessions.

Pre-Training Hydration

Understanding and implementing proper hydration before training is crucial for trail runners. Adequate fluid intake prior to exercise helps maintain optimal blood volume, facilitates efficient heat regulation, and reduces the risk of heat-related illnesses. Studies indicate that even mild dehydration, defined as a loss of just 1-2% of body weight, can negatively influence performance, leading to decreased endurance and increased fatigue. Therefore, athletes should aim to drink enough water in the hours leading up to their runs, ensuring their bodies are well-hydrated and ready to perform.

Hydration During Training

During the rigours of trail running, maintaining hydration is essential. Athletes should establish a fluid intake strategy that aligns with the intensity and duration of their training sessions, and based on their physiological needs for that particular session and the training environment. It’s advised to drink fluids at regular intervals, rather than drinking plenty water in one go.

The type of fluid consumed can also influence performance. Drinks with electrolytes (i.e. sodium, potassium, magnesium, calcium) are beneficial for maintaining electrolyte balance, especially during long runs. These drinks help replace lost minerals, optimising fluid balance within the body and support vital physiological roles such as, nerve transmission, muscle contraction/relaxation, blood sugar regulation, energy metabolism and cognitive function.

Post-Training Hydration

After completing a training session, rehydration becomes imperative for recovery. A well-structured post-training hydration plan includes not just water, but also beverages that can replenish lost electrolytes to support quicker recovery and preparation for subsequent training sessions.

Effects of Dehydration on Performance

During the initial phase of endurance exercise, particularly at moderate to higher intensities, total blood volume can experience a decrease. This reduction arises from the movement of water from the blood plasma into the interstitial and intracellular fluids within skeletal muscle. A similar phenomenon occurs during strength and power training, often experienced as muscle swelling, commonly referred to as “the pump.” It is crucial to stabilise the reductions in plasma volume during exercise; otherwise, an athlete may face negative impacts on performance.
Adequate water intake during exercise is essential for maintaining a balance between blood volume and the interstitial and intracellular fluids. When plasma volume decreases, several physiological effects come into play, including increased plasma osmolality and viscosity. As a result, there is a decrease in the end-diastolic filling of the heart, prompting an increase in heart rate to compensate for the reduced stroke volume. Consequently, cardiac output declines, leading to diminished perfusion of working muscles. Additionally, blood flow to the skin decreases, which results in a reduction in sweat production. This cascade of events culminates in an elevated body core temperature, ultimately contributing to fatigue.

“Percent body water loss on physiological performance (% of hypohydration)

-1-2%: thirst, some fatigue and minor reductions in strength
-3-4%: reduction in maximal aerobic power and endurance, increased rate of overheating from lower plasma volume, compromised thermoregulation
-5-6%: decreased concentration and focus, headaches, increased respiratory rate, decreased cardiac output, chills, nausea, rapid pulse
-7-10%: dizziness, muscle spasms, poor balance, delirium, exhaustion, further reductions in plasma volume, potential cardiogenic shock *”

Comprehensive Support Beyond Training

At Southern Summits Trail Coach, we understand that optimal performance is not solely about following a training schedule. We prioritise providing our athletes with guidance on hydration and nutrition, two critical components of effective training and recovery. Our approach ensures that athletes are equipped with the knowledge and strategies needed to be healthy and to reach their performance goals.

Conclusion

In summary, hydration plays an indispensable role in the performance and recovery of trail runners. By prioritising pre, during, and post-training hydration, athletes can optimise their performance, enhance recovery, and ultimately achieve better results. Remember, hydration is key to unlocking your full potential on the trails!

* References: UESCA Sports Endurance Nutrition Certification presented by Bob Seebohar, RD, MS.