Let’s be real—hydration is the unsung hero of every Ragnar relay. Whether you’re pounding pavement on the road or crushing single-track trails, the right hydration strategy can make the difference between feeling like a Ragnar legend or a sun-dried raisin by mile 15. And since Ragnar isn’t your average race (hello, two days of running, little sleep, and questionable snack choices), staying hydrated takes a little extra strategy.
From training to post-race recovery, here’s how to keep your hydration game strong at every stage of your Ragnar adventure.
Training Hydration: Prep Your Body Like a Pro
Hydration starts way before race day. If you’re only chugging water when you feel thirsty, you’re already behind.
The Game Plan:
- Drink consistently throughout the day. Aim for at least half your body weight in ounces of water daily. (If you weigh 150 lbs, that’s 75 oz.)
- Electrolytes are your friend. Running Ragnar means sweating (a lot), and water alone won’t replace lost sodium, potassium, and magnesium. Add an electrolyte tab or sports drink to your training runs.
- Pre-hydrate before long runs. Guzzle 16–20 oz of water 1–2 hours before you lace up.
- Train with the hydration method you’ll use on race day. Whether it’s handheld bottles, a hydration vest, or chugging at exchanges, practice drinking the same way you’ll race.
- Limit the dehydrators. That means cutting back on excess caffeine and alcohol leading up to race week (we know, we know—just save the beers for the finish line).
Hydration for Ragnar Road: Conquering the Pavement
Road Ragnars mean running through the day and night, packed in vans, and dealing with unpredictable weather. With multiple runs over 24+ hours, your hydration has to be on point.
Road Race Hydration Hacks:
- Keep a water bottle within arm’s reach. Your van should be stocked with water and electrolyte drinks at all times. Keep one in your lap—if it’s out of sight, it’s out of mind.
- Pre-hydrate before each leg. About 30 minutes before your run, sip on 12–16 oz of water or sports drink.
- Rehydrate ASAP post-run. You just crushed your leg? Nice work! Now down at least 16 oz of water or electrolyte drink within 30 minutes.
- Salty snacks = secret weapon. Pretzels, pickles, trail mix—salty snacks help retain fluids and keep your sodium levels up.
- Watch the weather. Hot and humid? Increase your fluid intake. Cool and breezy? Don’t slack—you still need hydration!
💡 Pro Tip: Swap sugary sports drinks for electrolyte tablets or low-sugar alternatives to avoid that mid-run sugar crash.
Hydration for Ragnar Trail: Fueling the Dirt Miles
Trail Ragnars bring a different beast—altitude, uneven terrain, and miles of dirt. And let’s not forget you’re camping, which means fewer easy-access hydration options.
Trail Race Hydration Hacks:
- Hydration packs for the win. Unlike road races where vans await, you’ll be out on trails for 3-10 miles at a time. A hydration vest or handheld bottle is your best friend.
- Drink early and often. Trails are unpredictable—don’t wait until you’re thirsty. Take small sips every 10-15 minutes.
- Electrolytes matter more than ever. Trails mean elevation and elevation means sweat. Make sure you’re replacing lost sodium with electrolyte tabs, coconut water, or salty snacks.
- Plan your water supply at camp. Whether it’s bringing your own large water jugs or knowing where the refill stations are, have a hydration plan for when you’re not running.
- Recovery drinks at night. Since you’re running multiple times over 24+ hours, a hydration mix with protein before bed can help speed up recovery.
💡 Pro Tip: If you’re running at high elevation (looking at you, Ragnar Colorado), you’ll dehydrate faster. Increase your intake by 20-30%.
Post-Race Hydration: Recover Like a Champion
You’ve crushed miles, laughed through exhaustion, and crossed the finish line with your team. Now what? Rehydration is key to bouncing back and avoiding the dreaded “Ragnar hangover.”
How to Hydrate After the Race:
- Replenish with electrolytes. Your body lost a ton of sodium—get it back with a sports drink, coconut water, or electrolyte tablet.
- Hydrate beyond thirst. Keep drinking water throughout the next 24–48 hours. Your muscles will thank you.
- Don’t forget protein. A post-race recovery drink with protein and electrolytes can speed up muscle repair.
- Beer counts… sort of. That post-race celebratory beer is well-earned, but make sure you’re pairing it with water. (One beer = one extra glass of water. Balance, my friends.)
- Eat hydrating foods. Watermelon, oranges, cucumbers, and soups can help restore lost fluids.
Final Thoughts: Hydration is Your Superpower
Ragnar isn’t just a race—it’s an epic, sweaty, team-fueled adventure. And if you want to be the teammate who thrives instead of just survives, hydration is your secret weapon. Train smart, race hydrated, and recover like a pro, and you’ll be high-fiving your team at the finish line feeling amazing (instead of like a dehydrated zombie).
Now grab your water bottle, text your team a hydration reminder, and get ready for the best Ragnar yet!