Since the weather is now getting warmer in most parts of the USA and Canada, I want to remind you that a vital part of the training and the planning stage involves the all important fluid intake.
How much should you consume?
You will need to consume 20 to 30 ounces of water and or electrolytes per hour, at a minimum! Do not believe that less is better! It is not.
You should consider stashing water along your training route so that you do not need to carry a large amount with you. This will work on your training runs.
During most ultra distance events, there should be plenty of aid stations set up that will have water and other fluids. At some of the races, you may bring your own marked bottles and hand them off to the officials, who will then make sure they get to each aid station. The same is true of any food you need to have during the race.
What about food? Well, any food you consume during a race should be food that you have trained with. Never, ever try new foods, or drinks for that matter, during a race! The consequences can be terrible!
The foods should have a good water content, if possible. Hard candy is a favorite and their water content is almost nonexistent. But for the most part, choose high water content foods. Fruits are a good example.
The warmer weather can make a huge difference as to your fluid needs and consumption, so take into consideration the amount of water you will need to complete an ultra and be sure to carry it to the race if they do not provide enough water at the aid stations.
Another good alternative is to have a support person meet you at certain spots along the way with water and food, as well as some items of clothing. However, this is just is not practical at a lot of the races.
Bottom line is be prepared for the race. Do your homework and find out what is offered and what you will need to bring. Then, after all your training is done and all your preparation is done, go out and run the ultra! That is the best reward of all.
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