Which energy drink should I choose during a trail run for optimal hydration?

In trail running, hydration is as strategic as training or choosing your gear. However, drinking only water is not always enough. This is why energy drinks are essential to maintain your performance. If chosen poorly, they can, however, cause digestive problems or worsen dehydration.

In this article, you will learn more about the preferred energy drink for trail running, the quantity to consume, and how often. We will also give you tips on preparing your own effort drink and mistakes to avoid.

Why is proper hydration essential in trail running?

In trail running, as in any sports activity, your hydration level directly impacts your performance. As soon as a loss of approximately 2% of your body weight in water occurs, your physical capabilities can drop by up to 20%.

The first signs of dehydration then appear quickly: heavy legs, early fatigue, and decreased endurance. At this stage, vigilance and concentration can also decrease.

If the effort is prolonged without sufficient compensation, the deficit worsens. The discomfort then becomes more serious: muscle cramps, headaches, digestive problems, dizziness, or even heatstroke.

In these conditions, slowing down or giving up sometimes becomes inevitable!

Water, isotonic, or hypertonic drinks: which to choose?

Water alone: advantages and limitations

Water remains the basis of all hydration. It can cover your losses during short efforts (less than an hour) or those performed at moderate intensity. But for longer efforts, or in hot weather, it has limitations: no electrolytes or energy fuel. In excess, it can even dilute blood sodium and promote hyponatremia.

Isotonic drinks: balance between hydration and energy

For efforts lasting more than two hours, we recommend opting for an isotonic drink. Indeed, its composition in carbohydrates and electrolytes is similar to that of blood plasma. It is therefore quickly assimilated by your body.

This type of drink helps to maintain hydration and energy intake while limiting the risk of digestive discomfort. This is why it is the preferred option for an energy drink in trail running.

Hypertonic drinks: a significant energy intake

More concentrated in solutes than plasma, hypertonic energy drinks are digested more slowly by your body. During exercise, they can therefore cause digestive problems.

On the other hand, these drinks are very useful after the race or during prolonged aid stations on an ultra-trail, contributing to energy recovery. Their carbohydrate intake promotes the replenishment of glycogen stores, while electrolytes help to restore water and mineral balance. However, it is essential to continue drinking water as a supplement to ensure complete rehydration.

The benefits of energy drinks in trail running

Electrolyte intake to prevent cramps

Beyond one hour, needs are greater. Sodium, potassium, and magnesium are eliminated through sweat, especially in hot weather. However, these electrolytes participate in muscle contraction, nerve transmission, and maintaining water balance.

A deficit increases the risk of cramps and accelerates muscle fatigue. A well-formulated energy drink allows you to compensate for some of these losses and limit discomfort.

Role of carbohydrates in maintaining energy

Your muscles use glycogen as their main fuel. On a trail run lasting several hours, blood stores are quickly depleted (after about an hour and a half). Without external intake, an energy drop is inevitable: fatigue, decreased performance, and loss of concentration. The carbohydrates present in your effort drink therefore provide the necessary energy to replenish stores.

Some energy drinks combine fast sugars (glucose, fructose) for an immediate effect and complex carbohydrates (maltodextrin) for sustained energy. This combination is ideal for maintaining your endurance on runs lasting more than 3 hours.

Examples of ideal compositions

These ranges are general indicators. Always adapt to your own needs.

Short trail (<2h): 20 - 30 g/L of carbohydrates and 300 - 500 mg/L of sodium: a light and easy-to-digest drink.

Long trail (2–6h): 30 - 60 g/L of carbohydrates (maltodextrins + glucose/fructose) and 250–700 mg/L of sodium, with 110–200 mg/L of potassium: ideal for maintaining energy and hydration.

Ultra-trail (>6h): 40–60 g/L of carbohydrates and 600–1000 mg/L of sodium, enriched with potassium and magnesium: isotonic drink to be supplemented with solid food.

Some tips for choosing wisely

In the market, the offer of energy drinks adapted for trail running is vast. Each product has its specificities and adapts to a specific need. Therefore, do not rely solely on prices, comparisons, and reviews to choose.

• Consider your sweat profile, climatic conditions, duration of effort, terrain difficulties...
• Prefer drinks based on natural ingredients, without additives or chemical preservatives. Check the ingredient list to assess quality.
• Evaluate supplements. Some products contain BCAA amino acids, but also proteins, caffeine, and vitamins. These elements can limit muscle fatigue in ultra-trail, but they are not essential.
• Choose the right format. You will have the choice between ready-to-drink solutions, powders to dilute, and sticks.
• Do not neglect the taste. A pleasant flavor promotes regular hydration, without causing nausea.

Every organism is unique. Always test a new drink during your training sessions, to get an idea of your digestive tolerance and its energy effectiveness before D-day.

Please note: do not confuse sports energy drinks with industrial energy drinks (classic energy drinks). The latter, rich in synthetic caffeine, sugar, and stimulants, should not be used as an effort drink in trail running.

When and how to drink during a trail run?

Pre-race hydration: should you load up on electrolytes?

The goal before starting is not to drink large quantities at all costs or to saturate the body with electrolytes. Simply make sure your water and mineral reserves are adequate. Too much intake could, on the contrary, cause renal overload or a sodium imbalance.

For a short trail and in cool weather, there is no need to load up on electrolytes before the race. A balanced and varied diet can cover your needs for sodium, potassium, and magnesium.

In the days before, maintain normal hydration (1.6 to 2 L of water per day).

For a long/ultra format or in summer, drink between 300 and 600 ml of a light isotonic drink (20-30 g/L of carbohydrates, 400 to 600 mg/L of sodium), 1 to 2 hours before the start.

In addition, you can consume 200 to 300 ml of water enriched with mineral salts, approximately 20 minutes before the race. Simply dilute an electrolyte tablet or a pinch of unrefined salt.

Hydration plan: frequency and quantities to respect

During effort, prefer small sips rather than large quantities all at once. The ideal is to drink your energy drink for trail running every 10 to 20 minutes. Adjust according to digestive tolerance, heat, altitude, and sweating.

For a long/ultra trail, also plan for water enriched with sugar-free electrolytes in addition to the isotonic energy drink.

How to adapt your hydration based on climate and elevation?

Hydration needs do not only depend on the duration of effort. Weather and terrain also influence your strategy.

• In hot weather, above 25°C: perspiration increases. Electrolyte losses also increase. Therefore, intake must be slightly increased to compensate.
• In cold weather: your sensation of thirst decreases. However, continue to drink regularly to avoid dehydration.
• Uphill: the pace is often slower than downhill or on flat terrain. Slightly reduce your energy drink and alternate with water (or water + electrolytes) to compensate without overloading your stomach.

Which energy drink to choose for a long effort?

Homemade alternatives for a natural energy drink

In addition to commercial products, you can prepare your own isotonic energy drink for trail running from simple ingredients.

Example 1: 3 tablespoons of honey (≈ 63 g carbohydrates) and ¼ teaspoon of sea salt (≈575 mg sodium) in 1 L of magnesium-rich water.

Example 2: 800 mL water + 200 mL grape juice (≈32 g carbohydrates) + 2 tablespoons honey (≈34 g carbohydrates) + ¼ teaspoon salt.

These preparations provide fast carbohydrates, electrolytes, and natural antioxidants. Always test them during training to check digestive tolerance.

Practical tips:

• Adjust the concentration of carbohydrates and salts according to the temperature and duration of the trail.
• Use 100% pure juice, organic, and unsweetened fruit juices.
• Vary the fruits: grapes, apples…
• Replace honey with agave syrup if needed.
• Add lime for vitamin C and mint for a refreshing effect.

Why choose Hydratis?

During a trail run, the effort drink alone does not always compensate for mineral losses, especially in hot weather. The intake of water containing electrolytes can optimize your hydration and compensate for sodium losses in sweat.

Hydratis tablets are formulated to meet this specific need. Inspired by oral rehydration solutions (ORS), they provide sodium, potassium, magnesium, chloride, zinc, and manganese in optimal quantities. Their formula contains a minimal but necessary amount of sugar to optimize water absorption into your bloodstream (1.9 g per tablet), without sorbitol or artificial additives.

Easy to use, they dissolve in a few seconds in a flask of pure water. Available in tubes of several flavors (peach, kiwi, forest fruits), Hydratis tablets make hydration more enjoyable, even during long efforts.

Mistakes to avoid with energy drinks

Too much sugar = digestive problems and energy crash

An energy drink that is too sweet becomes hypertonic. During exercise, it slows gastric emptying and causes digestive heaviness, nausea, discomfort, and even diarrhea. In addition, there is a risk of a blood sugar spike, followed by a sudden drop in energy.

Whether you prepare your own drinks or opt for a commercial product, avoid formulas exceeding 80 g/L of carbohydrates unless you are used to them. Instead, prefer isotonic drinks balanced between 6 and 8%.

Mixing several drinks: good or bad idea?

Changing drinks can be a useful strategy... if done thoughtfully.

Your needs evolve during the trail:

• Downhill, flat terrain: an isotonic drink to combine hydration and energy;
• At aid stations or on less intense sections: an electrolyte-rich drink, to compensate for mineral losses.

The mistake would be to mix different types of drinks in a single flask.

For a long/ultra trail, plan for at least two containers. Ideally:

• a bladder or flask for the isotonic energy drink;
• a second for plain water or water containing electrolytes.

This way, you can alternate according to intensity, duration, and temperature to optimize your intake without excess.

Drinking only when thirsty: why is this a mistake?

Thirst is a late signal. In fact, when it appears, dehydration has already begun. Relying solely on this sensation can therefore compromise your performance. The best approach is to follow a regular hydration plan, adapted to your profile and adjusted to race conditions.

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