For ultra runners, staying hydrated isn't just about drinking water—it's about maintaining endurance, boosting performance, and staying safe across long, often rugged kilometres. Whether you’re tackling a 50K trail run or pushing through a multi-day stage race, the right hydration strategy can be the difference between a strong finish and hitting the dreaded wall.

Let’s dive into smart hydration for ultra running and how collapsible water bottles and reservoirs from HydraPak Australia can transform your performance.

1. Choose the Right Hydration Gear
Every ultra runner is different, and so is every course. Whether it’s a well-supported event or a remote adventure with few aid stations, choosing the right hydration system is crucial.

• Collapsible Soft Flasks – Soft Flasks are ideal for quick, regular sips on the move. They fit neatly into running vests and compress as you drink, reducing bounce and bulk.
• Hydration Reservoirs – For long stretches between refills, hydration reservoirs like the HydraPak Velocity™ offer hands-free access via a drinking tube—perfect for sipping without slowing down.
• Handheld Bottles – For shorter or well-supported races, some runners prefer the convenience of handheld bottles like the Tempo Pro, which are easy to refill on the go.

2. Plan Your Fluid Intake
On average, ultra runners should aim to drink 500–800ml of fluid per hour, but this depends on weather conditions, terrain, and personal sweat rate.

• Pre-run: Hydrate with 500–800ml of water plus electrolytes about an hour before the start.
• During: Sip consistently rather than chugging. Collapsible bottles and reservoirs make this easy and efficient.
• Post-run: Rehydrate with electrolyte-rich fluids to replenish lost minerals and aid recovery.

Using collapsible bottles helps you manage your fluid intake without adding unnecessary weight or taking up space.

3. Balance Fluids with Electrolytes
Hydration isn’t just about water—electrolytes matter too. Drinking only water can dilute sodium levels and lead to hyponatraemia, which can be dangerous.

Top Tips for Electrolyte Balance:

Add electrolyte tablets or powders to your Soft Flasks or hydration reservoir.
Carry two bottles—one for water, one for an electrolyte mix.
Incorporate salty snacks (like pretzels or salted nuts) into your nutrition plan.

4. Refill Smart at Aid Stations
Collapsible hydration gear is a game-changer at aid stations. Bottles like the HydraPak UltraFlask+ fold flat when empty and refill in seconds—so you’re in and out quickly.

Refilling Hacks:

• Pre-load Soft Flasks with electrolyte mix for faster refills.
• Use bottles with high-flow valves for quick sips and efficient hydration.
• Consider a collapsible bottle with a built-in filter if you’re running unsupported or in remote areas.

5. Train with Your Setup
Don’t leave anything to chance on race day—practice your hydration strategy during training. Find out what works, what doesn’t, and what feels best when you’re on the move.

• Test ease of drinking while running.
• Watch for bounce or chafing with hydration packs or vests.
• Time yourself at “mock” aid stations to see how efficiently you can refill.
  

 

Final Thoughts
Ultra running requires more than grit—it takes a smart hydration strategy. With collapsible bottles and hydration reservoirs from HydraPak, you can run light, refuel fast, and stay balanced over every kilometre. They’re flexible, durable, and made for runners who go the distance.

Run strong, stay hydrated, and trust HydraPak to support every step of your ultra adventure.