An ultra run demands the utmost from your body. When transitioning from a marathon to distances of 50 or 100 kilometers, excellent fitness is no longer the only key to success. Reaching the finish line depends largely on tight logistical planning: your hydration and nutrition per hour. By smartly managing your fluid intake and calories, you prevent muscle cramps, exhaustion, and stomach issues. With a clear hourly strategy, you keep your energy levels consistently high.
Determine your hourly hydration needs on the trails
How much you sweat depends heavily on temperature, humidity, altitude, and your own physiology. On average, a runner loses between 500 and 1,000 ml of fluid per hour during continuous exertion. However, fully compensating for this loss is unwise. This can lead to hyponatremia—a dangerous situation in which the Sodiumthe level in your blood becomes too diluted. Try to replenish 60% to 80% of the lost fluid instead. In practice, this amounts to 500 to 750 ml of fluid per hour, depending on the weather.
To efficiently carry this amount of fluid, you need the right equipment. With ergonomic Running vestknow With hydration vests, you distribute the weight evenly across your upper body. This keeps your soft flasks easily accessible, prevents painful bouncing, and helps you conserve energy during long distances.
Weigh yourself without clothing prior to a one-hour training run at race pace. Keep track of how much you drink while running and weigh yourself again afterward. Every kilogram of weight loss is equivalent to approximately one liter of sweat.
Always combine fluid intake with replenishing ElectrolytesSweat contains essential minerals such as Sodium, which regulate your fluid balance and muscle function. Focus on 300 to 600 mg Sodium per hour, especially at temperatures above 20 °C. Sodium It draws fluid into the bloodstream; it helps retain water and supports the signals to your muscles.
Calorie requirement: fuel for the long distance
Your body can store enough glycogen for about 90 to 120 minutes of running at an average intensity. As soon as those reserves are depleted, you encounter the well-known 'man with the hammer'. Prevent this sudden energy crisis by consistently running from the very first hour. Carbohydrates to consume. For an ultra run, the guideline is at 240 to 360 calories per hour, in other words, such a 60 to 90 grams Carbohydrates.
More than 90 grams Carbohydrates Taking up per hour requires specific training. The human intestines use various transport systems to Carbohydrates to be absorbed—primarily SGLT1 for glucose and GLUT5 for fructose. Through a mix of Carbohydrates by using (usually a 2:1 ratio of maltodextrin/glucose to fructose), you bypass the limit of a single transport system. As a result, your intestines can absorb more energy per minute without causing bloating, nausea, or stomach cramps.
An efficient and stable gait also lowers your total calorie expenditure. Wearing well-cushioned Trail running shoes With plenty of grip, it prevents slipping in mud or on loose gravel. This reduces the micro-corrections your muscles constantly have to perform. Due to this energy conservation, your body uses available glycogen stores more efficiently.
Every runner's digestive system is unique. What works during a cool morning workout may fail during a hot afternoon climb. A robust nutrition plan requires you to extensively test these carbohydrate sources during your long weekend training sessions. This way, you train your stomach to process calories under physical stress.
EQUIP YOURSELF FOR LONG-DISTANCE TRAILS
Carrying your fluids and nutrition requires reliable, specialized equipment. Discover the carefully curated range of premium Running vestknow and Trail running shoes with a lot of grip on Trail.nl to find the perfect setup for your next long-distance adventure.
Visit Trail.nlBalance between fluids and calories: preventing stomach problems
Total exhaustion on the trails often starts in the stomach. While running, up to 80% of oxygen-rich blood flows directly to your active leg muscles, away from the digestive system. This reduced blood flow makes digestion difficult. Are you consuming highly concentrated energy gels without sufficient water? Then a hypertonic environment develops in your intestines. The high osmotic pressure draws water from your bloodstream into the stomach, resulting in a sloshing sensation, cramps, or diarrhea.
Therefore, always combine calories with sufficient water to maintain an isotonic balance (a carbohydrate solution of 6-8%), as advised by the International Society of Sports Nutrition (ISSN). Drink with every 25 to 30 grams. Carbohydrates (approximately one energy gel) at least 350 to 400 ml water. This way, your intestines absorb the sugars quickly without your stomach acting up.
Solid food versus liquid food on long trails
On shorter trails, liquid nutrition and sports gels suffice perfectly. Does an ultra run last longer than five hours? Then your stomach and taste buds often start to protest against the sweet, syrupy flavors. This taste fatigue sometimes causes you to unconsciously stop eating. Solid, savory food soothes the stomach and helps you maintain a constant supply of fuel.
Savory options such as salted boiled potatoes, pretzels, or small rice cakes provide quick Carbohydrates and necessary SodiumFor efforts lasting several hours, also add small amounts of fats and proteins. This provides sustained energy and protects your muscle tissue from breakdown. Keep portions small to avoid overloading your digestive system.
During steep climbs, your heart rate is often lower than when running on flat or downhill sections. Use these walking segments to eat solid food. Your stomach processes solid food much more easily when your heart rate is not peaking.
Execute your nutrition schedule hour by hour
When extremely fatigued during an ultra run, your decision-making ability decreases rapidly. Do not rely on your hunger or thirst signals; as soon as you feel thirsty, your cardiovascular system is already performing at a reduced level due to incipient dehydration. Successful UltrarunnerThey automate their intake with a strict schedule.
Divide your hourly goals into small intervals. Instead of eating or drinking a large amount every hour, you can set a recurring alarm on your Sports watch set every twenty minutes. Take a few large sips of water at every signal or Sports drink and part of your planned CarbohydratesThis constant supply keeps your blood sugar levels stable and prevents fluctuations in your energy levels.
Perfecting your ultra run strategy
A successful finish on a long trail stands or falls with logistics. By drinking 500 to 750 ml of water every hour, Electrolytes to supplement and consistently 60 to 90 grams Carbohydrates by consuming, you give your body the fuel to keep going. Use your weekly long runs to refine this strategy, various Sports nutrition to test and train your stomach. That way, your nutrition plan on race day is just as strong as your stamina.
