Hydration Hacks: Staying Fueled During Long Races

Hydration isn’t just a race-day detail. It’s the backbone of your performance. Whether you're taking on the OCRWC, hammering out an Ultra, or lining up for Spartan Trifecta, mastering your hydration strategy can be the difference between dominating the course and getting wrecked by fatigue, cramps, or heat exhaustion. You’ve done the hard work training. Now, let’s ensure you stay fueled to conquer the course.

Here are some hydration hacks to keep you strong through those grueling miles:

1. Hydrate Before the Starting Line

Hydration doesn’t start when the gun goes off—it starts days before. In the lead-up to your race, aim for a consistent intake of at least 64 ounces of water daily, or more if you’re hitting it hard in the heat. Overhydrating is just as dangerous as being under-hydrated, so keep it balanced with electrolytes to maintain essential minerals.

MudGear Tip: Keep your body hydrated and performing at peak with electrolyte supplements. This helps replenish what you lose when you’re grinding through sweat-soaked miles.

2. Stick to a Hydration Schedule

When you’re in the thick of the race, it’s easy to forget to drink. Build a hydration schedule and stick to it, especially in longer races. Aim for 16-20 ounces of water per hour during an Ultra, and 8-10 ounces every 30 minutes in shorter, intense efforts.

Pro Move: Use those aid stations as your checkpoints to refuel with water or an electrolyte drink. Don’t leave without grabbing fuel like gels to stay topped off.

3. Electrolytes: Your Secret Weapon

It’s not just about water. If you’re in a long race, water alone won’t cut it. Electrolytes are what keep your muscles firing and cramp-free. Pack electrolyte powders or capsules in your gear for quick access.

Hack: Train with your electrolyte mix to figure out what works best for your body. Your sweat is unique—make sure your salt and minerals match your output. Bonus Tip: MudGear Compression Shorts feature a zipper pocket on the back that can stow essential nutrition for long, endurance events.

4. Hydrate with Food

Hydration isn’t all about what you drink. Water-rich foods like watermelon, oranges, and cucumbers pack a hydrating punch while giving you essential carbs and vitamins.

5. Gear Up with Performance Apparel

Sweating is your body’s way of keeping cool, but it’s easy to go overboard. Wearing the right gear is essential for staying cool without losing too much water. At MudGear, we’ve designed gear to keep you cool and dry even under brutal race conditions. Moisture-wicking, lightweight fabrics like our MudGear Performance VX Race Shirts help you sweat smarter.

Pro Move: Consider MudGear Compression Socks to keep blood flowing and reduce muscle fatigue.

6. Practice Makes Perfect

Don’t wait for race day to figure out your hydration strategy. Train with the same system you’ll use on race day, whether it’s a hydration pack, soft flask, or handheld bottle. Get comfortable with using it on the go so there’s no guesswork when it’s crunch time.

Pro Tip: Train with your hydration pack so you know exactly how much water you’re carrying and how it adjusts your stride. Preparation is key to success.

7. Watch for Dehydration

Even the most seasoned racers can find themselves dehydrated if they’re not careful. Watch for these warning signs:

• Dark urine
• Dizziness
• Dry mouth
• Muscle cramps
• Fatigue

MudGear Reminder: If you feel any of these symptoms coming on, slow down, get some fluids, and adjust your pace before it’s too late.

8. Start Smart, Finish Strong

The start of any race feels fresh and fast, but don’t get caught up in it. Going out too hard can lead to dehydration and early fatigue. Stick to your pace early on to save energy and hydration for when it matters most.

9. Post-Race Recovery

Your work doesn’t stop when you cross the finish line. Recovery begins right after the race. Hydrate immediately with a recovery drink loaded with sodium and potassium to balance your fluids. Keep sipping water throughout the day to avoid cramps and help your body recover faster.

MudGear Recovery Hack: Pair your hydration with snacks like bananas, nuts, or sports drinks to refuel and recharge. You’ve earned it.

Final Thoughts

OCRWC and other major races are right around the corner. Now is the time to dial in your hydration strategy so you can dominate on race day. Smart hydration means listening to your body, staying fueled, and pacing yourself—this will keep you strong through every obstacle.

Ready to gear up for your next challenge? Check out MudGear’s performance apparel and accessories built to withstand the toughest race conditions. Our moisture-wicking shirts, compression socks, and ultra-durable race gear are designed for the endurance athlete who never backs down. Shop MudGear.com now and be ready to crush your next race.

Hydrate hard. Race harder. See you at the finish line.