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and hands are puffy * Nausea, stomach sloshing, possible vomiting * Thirst is low; salty foods taste very good * Athlete may show mental confusion, odd behavior * Mouth is moist;can spit * Urination may be voluminous and crystal clear Causes: Overhydration, insufficient sodium intake What to do: Drink only to wet mouth until weight is normal, then correct any sodium deficit. Hydration: OK Electrolytes LOW Hyponatremia Likelihood: Mild form is common Symptoms: * Weight is normal * Stomach is queasy, with poor food acceptance * Wrists may be puffy * Salty foods taste good * Thirst is normal * Mouth is moist;can spit * May have cramping Causes: Insufficient electrolyte intake What to do: Increase electrolyte intake until stomach feels okay. Hydration: LOW Electrolytes LOW Hyponatremia with dehydration Likelihood: Rare Symptoms: * Weight is down a few pounds or more * Thirst is high, and salty foods taste good * Mouth is dry, can't spit * May have cramping * Skin is dry and may tent if pinched * May have dizziness on standing up Causes: Insufficient drinking, no electrolyte intake What to do: Take electrolytes and drink sports drink or water.

This information does not substitude for medical diagnosis or treatment.

Table created by Karl King of Succeed! (www.succeedscaps.com)

Table copyright © 2011 by Karl King. No reproduction without permission.

Monitoring Hydration

Monitoring your hydration level is difficult, so knowing and staying on top of your hydration needs is important. Relatively frequent urination with clear to light-colored urine is a good sign. However, know that a lack of urination for six or eight hours is not uncommon even among athletes who are staying on top of hydration. Exercise and especially moderate-to-intense exercise decreases urine volume and, therefore, frequency. However, as intensity decreases late in long ultramarathons, it is not unusual for urination frequency to increase at least temporarily.

Do not rely on thirst to determine whether you need to drink during an ultra. During exercise, thirst often lags behind hydration needs, and you do not want to be playing catch up out on the course. On the other hand, if you are thirsty, you’d best start drinking!

One of the best ways to determine on-course hydration is to step on a scale. While it may be a bit much to have your crew carry one around, it’s not uncommon for scales to be found at a few aid stations during a 100-mile race. Sometimes it’s mandatory for you to weigh in. Other times you will not be required to, but might want to do so for reassurance. To get a useful measurement, weigh yourself in your running clothes and shoes (or something similar) before the race and, on race day, take off any pack or other weighty gear you may be wearing. Keep in mind that scales vary by up to a few pounds, so don’t panic if you’re drinking well, feel great, but weigh in a few pounds off at one weigh-in.

Hauling Your Hydration Source

Unlike marathons and other road races, it’s extremely rare that you will be able to amply hydrate by drinking only at aid stations. That mean’s you’ll carry your beverage(s) of choice along with you.

There are four primary options for carrying your hydration source. Carry one or two handheld water bottles, which consist of a bottle and a strap assembly that holds the bottle to your hand. If you like drinking from bottles, but prefer to free up your hands, use a waist pack that holds one or two bottles, usually around the back of your waist. Many ultrarunners carry one handheld with a spare bottle or two in a waist pack. Although not frequently seen at the front of a race, some runners prefer the convenience of a backpack with a hydration bladder. (There are also a few waist packs outfitted with hydration bladders.) A fourth variant that is much more common in Europe than in North America is taking a backpack and either attaching up to two bottles to the shoulder straps or putting them in holsters on the side of the pack’s main compartment.

One advantage that carrying multiple bottles has over most hydration