This is the third episode in a series of episodes for beginning ultra runners. The aim of this mini series is to help beginning ultra runners stay safe and enjoy their experience. This episode is about hydration: why is it complex, why does it need to be taken seriously, and some strategies for planning for hydration in ultras. Come and join me as I share what I've learned about hydration in my journey so far:

Stepping Stone Coaching

If you’re ready to smash your running goal in 2026, and you’d like a down to Earth human being guiding your training plan supporting you, get in touch with me at Stepping Stone Coaching. I’m a Level 2 Recreational Running Coach, and you getcontact me at:

[email protected]

https://beck2225.wixsite.com/steppingstonecoach

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SHOW NOTES

Cover Image

"Stay Hydrated" by RLHyde is licensed under CC BY-SA 2.0.

Episodes

Abby Coleman - Precision Hydration

https://open.spotify.com/episode/6td7Pb91bW91OnmHYCRrPz?si=0N6zpnmlTwag9iOfZikvow

Alan McCubbin – Hydration

https://open.spotify.com/episode/0hOizFHaMV2DpBHkDnYHVX?si=N3Dqpi7UQJWvpI0CWH6nHg

Beginner Ultra Runners - Part 1 - Medical Conditions in Ultra Running

https://open.spotify.com/episode/4S3ZKgIz2AyowzpThyEtXn?si=GfvQeQo-TEWpl3h4ACTfsw

https://beck2225.wixsite.com/steppingstonecoach/post/beginner-ultra-runners-medical-conditions-in-ultra-running

Beginner Ultra Runners - Part 2 – Conditioning

https://open.spotify.com/episode/0GVOhTL3DZplDcfH3IiZuX?si=UwQCXVzYRGWYcd5fwXpVEw

Sweat Rate Test

Pre Run: Record body weight completely naked, and record weight of any food and fluid being consumed on the run.

Post Run: Strip naked, towel off moisture, record body weight and weight of remaining food and fluid. Subtract end food and fluid weight from start food and fluid weight. Keep that number. Subtract end body weight from start body weight and add that to the kept number. Divide that total by the number of minutes the run was, then times the result by 60. This is approximate sweat rate in litres per hour.

Tales From The Midpack

www.facebook.com/FromTheMidPack