Ultra Essentials Part 2 of 3: Hydration Strategies, Clothing & Gear and Navigating The Trails

In this next chapter , which is going to be chapter four , we are diving into a vital topic , which is hydration strategies and packs . So hydration in Ultra Running is a bit of a balancing act . It's not just about drinking water , it's about understanding your body , especially over long distances and varying conditions .

So let's venture first for knowledge on this critical aspect . First let's talk about hydration needs . So your hydration strategy will depend on several factors the weather , your sweat rate , the intensity of your run and even your individual physiology . There really isn't a one size fits all approach , but the goal is always to prevent dehydration without overdoing it .

So choosing the right gear is pretty crucial . Hydration packs and water bottles come in a variety of forms . Packs are really great for carrying large volumes of water in bladders on your back . They're hands free , but they can be difficult to refill at aid stations and only allow one type of fluid at a time .

It's also and I know this from experience pretty difficult to accurately gauge how much fluid is left in there , because you can't see it . Bottles might be preferable for shorter runs or if you like to monitor your intake more precisely . They're also quick and easy to fill on the move and allow for different types of fluid in each container .

However , of course , they're going to carry significantly less liquid and you're going to need a way to refill them much more often . So when planning for water stops and refills during races , you've got to get to know the course , Check the race map for water station locations and plan your hydration according .

If stations are far apart , you'll need to carry more with you .

Obviously , and in self-supported races , it's even more critical to know where your natural water sources are and whether or not you might need to carry additional purification tools , such as a filter that fits on the top of your bottle that you can get water from streams and filter it down while you're drinking it .

We also need to talk about signs of dehydration and overhydration . Don't forget about that . So dehydration can lead to fatigue , dizziness , confusion . It's important to drink before you feel thirsty and , on the flip side , overhydration or hyponatremia can be just as dangerous .

It occurs when you drink too much water without replenishing electrolytes , and that can lead to nausea , headaches and , in severe cases , seizures . So a good practice is to drink small amounts of water frequently , sip and sip often , and don't forget those electrolytes . They are essential for maintaining a fluid balance .

You can get them through sports drinks , sometimes electrolyte tablets , salt tabs or even certain foods . So that's it for this chapter on hydration strategy and packs . Remember , these are bite-sized chapters . For broader view . Next time , on Ultra Essentials , we'll cover dressing for success , choosing the right clothing and gear .

Until then , stay hydrated , stay safe and keep running on those trails . I'm Richard Glee . See you on the next one .

Welcome to chapter 5 , Dressing for Success Clothing and Gear . In this one , we're focusing on what to wear and carry to ensure maximum chance of comfort and performance while you're out on the trails . When you're out on an ultra , your clothing is clearly more than just fashion , Although fashion helps too . It's good to be cool .

It's your first line of defense against the elements , whether it's the blazing sun , pouring rain , freezing temperatures , whatever it is , wearing the right gear can make a huge difference to your race . So let's start with the basics for the different weather conditions . In hot weather , white-colored , loose-fitting . Most of your wicking clothes are key .

Definitely those are what we need for most of the time here in southeast Texas . They're going to keep you cool and dry . Dry you off fast For colder weather . Think layers right . So a moisture-wicking base layer , an insulating middle layer and then a windproof and waterproof outer layer . Layering is a real game changer .

It allows you to adjust your outfit according to your body temperature and the changing weather throughout the day . So start with the base layer that wicks sweat away from your skin , and then add those insulating layers for warmth . Then top it off with a protective layer against wind and or rain .

When choosing clothes , materials matter , so look for synthetic fabrics like polyester or nylon for your base layers that we just talked about . They are really good at moisture-wicking and they're quick drying . Avoid cotton , as it absorbs moisture and it takes a long time to dry , which can lead to chafing and discomfort . And don't forget other essential gear .

A hat like this or a visor can be really crucial for sun protection , while gloves and a warm hat are must-haves for cold conditions . Sunglasses are also important , not just for sunny days , but to protect your eyes from dust and debris . Remember the right clothing and gear not only keep you comfortable , but also keep you safe .

It's about preparing for the unexpected and being able to enjoy the trail right , no matter what the conditions . That wraps up this chapter . Next time we're going to navigate the trails together , exploring maps , tech and tips for staying on course . Until then , dress smart , run long and enjoy the journey . Look and sharp , feeling comfortable .

Welcome to chapter six of our ultra essential series . In this one , we are taking the path less travel to discuss navigating the trails , maps and tech . So let's get on track with the essentials of trail navigation . Navigating the trails is a skill that every ultra runner should master . It's not just about finding your way out there .

It's about safety , efficiency and being able to enjoy the journey . Whether you're in a dense forest or you're out in a vast desert , knowing where you are and where you're going is pretty crucial . So let's start with maps . Traditional paper maps can be invaluable .

They don't rely on batteries or signals and they give you a broad overview of the terrain without needing any recharging . However , obviously , in the world of ultra running , technology also plays a huge part . There are loads of GPS devices and mobile apps that can provide near real time data .

They can track your route and they can even share your location with friends or family . From a safety perspective , when using GPS or mobile apps , it's essential to know the basics in advance . Learn how to read the interface , learn how to set waypoints and understand what the data means .

But remember , technology can fail right and it needs charging , so you always need to have a backup plan , like the paper map we just talked about , and a compass or a route you studied beforehand . Learn how to use those in case of emergency . Some races out there even mandator based plate compass and a map as part of their required kit .

So you're definitely going to come across this . It's well worth taking a course or looking up a YouTube video on how to use those for your safety and to make sure others know where you are and you can find your way back . So reading trail markers and signs is another key skill .

These markers can really vary greatly depending on the location , From painted blazes on trees , the little markers on wooden sticks to cans which are stacks of rocks . Familiarize yourself with the local marking system before you head out . And then , as we mentioned , safety that's another thing that's paramount .

Always let somebody know your route and your expected return date . Be aware of your surroundings and potential hazards like wildlife , weather changes or difficult terrain . Carry a basic first aid kit .

These are cheap , you can find them at lots of different stores and if you're running for a long time in remote areas , maybe also consider a satellite messenger or one of those personal locator beacons . Navigating the trails is a bit of an adventure in of itself , but with the right tools and knowledge , you can explore with confidence .

That brings us to the end of part two of this ultra essential series .

Join us next , go around as we conclude the series with part three and we delve into the remaining four chapters , which are going to be training , techniques and plans , injury prevention and management , understanding and choosing the right events and , lastly but definitely not leastly , the ultra community . Until then , stay safe , stay aware , Happy trail running .

I'm Richard Glee and this has been your ultra essentials part two .