Hydration
Deciding how much fluid to consume during an Ultra-marathon can be tricky. On one hand we do not want to drink too little only to find ourselves dehydrated and unable to recover from a deficit. On the other hand, we don't want to over consume which could lead to nausea, fatigue, or vomiting. So how do we know how much to drink during long runs? As a general rule of thumb you should consume 300 to 800 ml of fluid when running for more than 90 min., ideally this will include electrolytes. Your size and sweat rate are important factors as well. You can find a simple sweat rate calculator online to determine fluid loss to help you understand the volume of fluid consumption. Two physical signs that you are not consuming enough liquids is dark colored urine and salt build up around your eyes post run. Take it east out there, have fun, and STAY HYDRATED.