The Devil’s Gulch 100 miler is a notoriously difficult and even more notoriously HOT ultra. The average temperature over the past three editions sits at 92 degrees Fahrenheit, with 2021 topping 100 degrees on course. Last year’s 100 miler saw four DNS, nine DNFs, and only three finishers… who says runners are masochists? This Devil’s Gulch Hydration Strategy guide will help you be more prepared for one of the keys to success in this challenging adventure.
I’m captaining an aid station this year (Devil’s Spur) and expect to have a lot of conversations about hydration. So as a primer, let’s discuss the basics of fluid intake.
Sweaty Betty or Conservationist Clark
Best to know your sweating habits in as near race conditions as possible before heading out onto the course. There are a few prescribed protocols for figuring out your hydration needs, but here’s my favorite (and in my opinion, the simplest):
- Drink your normal pre-workout fluids and urinate before beginning this test
- Weigh yourself (Weight A)
- Head out for a one hour run at or near race pace and ideally race day temperature
- do not urinate during this hour
- Towel off upon return (remove the sweat from your body, hair, etc.)
- Weigh yourself again (Weight B)
Weight A minus Weight B multiplied by 16 oz will give you a rough approximation of your hourly fluid intake needs. For example, 180 lbs minus 178.5 lbs times 16oz equals 24 ounces.
Practical Math
Now 24 ounces is towards the high end of the recommended fluid intake per hour, but for Devil’s Gulch, we are playing in the extremes. The race organizers require each runner to carry at least two liters of water vessels on their person. Two liters is roughly 68oz and with a few aid stations 14 miles apart – you’re going to be pushing the limits of those containers. If you’re planning to run at 20’/mile pace, those 14 miles will take you 4 hours and 40 minutes, equating to a fluid intake need of 112 ounces or 3.3 liters. All that math to say, plan to tote three liters or more on your body.
Don’t forget the salt
Know before you go! The signs of hyponatremia often go unnoticed. Be vigilant for headaches, confusion, muscle spasms, cramps or seizures. General wisdom recommends 500-700mg of sodium per hour. I’m partial to waterdrop, but there are countless sports drinks and mix-in powders that will get you there. Remember, hydration does not equal water alone. Water PLUS electrolytes PLUS carbohydrates will ensure optimal absorption and stave off the bonk. Last, but perhaps most importantly, don’t expect your body to tolerate a new sports mix during the race. Practice your hydration and fueling plan during your build to avoid any nasty surprises come race day.
Crazy beautiful
Now that we’ve worked out our Devil’s Gulch hydration strategy and we’ve established that this course will test the limits of your body and your race prep, a quick reminder that this is also one of the most gorgeous places on Earth. Runners are privy to expansive vistas and prehistoric-looking geological formations, particularly along Mt. Lillian. I’m stoked to play a small part in the race this year. See you out there and stay hydrated!
Andrew Baker is a coach with Team RunRun. To learn more about him or to work with him, check out his coach profile.