Spartan Racing and Hydration Bag
Depending on the race organizers, hydration bags during Spartan Races can be compulsory. From what I understand, for the upcoming Spartan Beast in Kuala Lumpur, hydration bags will be compulsory and racers will be required to have one at the starting line.
So the next question would be, what type of bag to bring and what to bring in the bag? Previously I was using a US$12 hydration bag which I purchased from Aliexpress. I promptly abandoned that one in Australia when it came apart after only 3 races and 6 months of usage. Made an upgrade and purchased the BTWIN 300 hydration bag from Decathlon this time round.
The Bag
What you are looking for in a bag is simple. Minimal in size, some storage space for items, and a bladder between 1 to 2 liter in size. Look for bags with sternum straps, which are great for increasing security and reducing bag bounce. Too big a bag and it's just a hassle and will weigh you down. An additional 2kg of weight on your shoulder can dramatically multiply itself over the 3 to 6 hours of the Spartan Beast. The bag should be wore as close to your body as possible, but not so tight that it hinder your breathing (yes, it's possible!).
It is best if the bladder comes with a covered mouthpiece. If it doesn't come with one, you can always purchase one online or offline and easily replace it. Spartan races and most obstacle races are a dirty muddy affair, and a covered mouthpiece will ensure that your hydration supply be kept as clean as possible. You are less likely to drink up when your mouthpiece is caked in mud.
The Items to Bring in the Bag
Now that you got a bag, the next question would be, what to bring in it? This is a list of items that I bring in my own bag, your needs and mine may differ, but this is a good place to start.
You need fuel. The race is 21km long, the best may complete it in 2 hours, for the majority of us, 4 to 6 hours on the course is expected. Spartan SGX recommends a gram of carbohydrate per minute of activity, making it about 60g per hour. Pack some honey, or commercially readied energy gel product as fuel during the race. A sandwich is not recommended. Depending on race organizers, there may be energy gel provided at water points.
You need electrolyte. Merely drinking water is not enough to keep you hydrated. Electrolyte plays an important role in helping you maintain fuel balance in and out of your body and helps you retain the water that you drank. Spartan SGX recommends an intake of 800mg to 1000mg of electrolyte per hour. Electrolyte can be taken as salt tablet during the race, dissolved directly into your drinking water, or as part of your energy supply (some energy gel product comes with electrolyte in it).
A pair of gloves. Personally I never wear gloves when negotiating obstacles, I find that they dull my grip. Cheap gloves like the ones above definitely will not help with your grip. Met this lady during the races in Melbourne wearing a pair of fleece mittens. At first I thought it was for heat retention, then we approached the muddy muddy leopard crawls. She was using the mittens to keep her hands clean and dry for the climbing obstacles. A very interesting idea which I quickly adopted as well. Any cheap glove will do, their purpose is to reduce mud on your hands for other obstacles, not to provide you with grip.
Waterproof Pouch/es. If you are an out-of-towner, like I often am. It is best to take additional precaution. While the organizers and race staff will do their utmost to ensure the safety of your bags, it is no guarantee that items placed at the bag-drop would still be there. Have one or two waterproof pouches to keep your valuable items, e.g. passport, cash and phone.
A whistle. The great thing about the internet is the continuous sharing of knowledge! This is a recommendation from Dave Tully, the Race and Build director of Spartan Race Malaysia. If you are lost, fell off a slope, hurt yourself in any ways, and is actively looking for help, a whistle will definitely come in handy. Never had a whistle in my bag, but will most definitely bring one in the next race.
A headlamp. Another recommendation from Dave Tully. If you are doing the Hurricane Heat, running in the early heats or the later heats and you may find yourself on the course after hours, a headlamp is essential. Look for a good waterproof lamp with decent throw (throw of the light, don't throw the lamp!).
Hydration
The number one item to bring in the hydration bag is fluid, that's why I dedicated a whole section to it. During prolonged physical activity, you can sweat up to 1.9l of water per hour. Losing 2% of your bodyweight will affect your performance, even if you do not notice. During exercise, our thirst mechanism are also affected, and thus by the time you feel thirsty, it may already be too late. Thus keeping well-hydrated is important for any prolonged activities.
Prior to the race, drink 500ml of water 2 hours before start. This allows time for the body to absorb the water, and time for excess fluid to exit the body. If however you find that your urination is still a deep shade of yellow during that 2 hour period, drink up! Don't start a race dehydrated.
How much to drink during the race? A good way to gauge your hydration need is with a sweat test. A liter of water weighs 1kg. Losing a kilogram of bodyweight is equal to losing a liter of water.
1. Weigh yourself prior to a long activity. Minimal clothing is best.
2. Record the amount of fuel intake during activity.
3. Weigh yourself after activity.
Sweat rate = [(Weight before activity - Weight after activity) + Fuel intake] / Hours of Activity
For example, if you weigh in at 70kg before a 2 hours run, drank a liter of water during the run, and weigh in at 68kg after the run.
Sweat rate = [(70 - 68) + 1kg] / 2 hours
Sweat rate = 1.5l/hr
Your sweat rate will work out to be about 1.5l per hour. In an ideal situation, you will be drinking enough water to replace fuel lost during the run. Life is never ideal, but at least you now have a better idea of how much to drink at every stop. My personal hydration strategy is to keep the water in the hydration bag as an emergency supply and to camel it out at the water points.
After the race, drink enough water to replace weight lost. For every kilogram of weight lost, look at drinking above 1.1l of water. Once again life is not ideal, and who carries a weighing scale around? A simply way to monitor hydration level post-race is with the pee test. Check the color of your urine, and try to return it to a crystal clear level in an hour by drinking lots of fluid.
Parting Notes
Develop your own hydration strategy by doing a few long runs and testing it out. Knowing your body keep you safe and injury free.
It's not too wise to start using new equipment at a race. Try out your bag for a few runs and get used to it. You don't want to troubleshoot your equipment during the race itself.
One issue with hydration bags is that they can be a hassle at some obstacles. Simply throw them at the side, complete the task and return for your bag. Problem solved!
Lin Yimian, CSCS, SGX
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