Backyard Ultra Tips – Part 2: Hydration & Nutrition

Note: this post contains Amazon Affiliate links. They help to support us at no extra cost to you 👍

It’s been one heck of a week in the Backyard Ultra world with Phil Gore setting a new world record of 119 yards at Dead Cow Gully 😮 In between following the race, we put together the next post in our BYU tips series. This one covers hydration and nutrition, and while the basics are not so different to how you’d fuel on a regular ultra there are a few Backyard-specific points that are worth discussing. Same as in the previous post, look for the ⚠️ highlighted tips ⚠️ if you just want the key points, or read on for a dive into the details.

If you want some specific help preparing for your next BYU, check out our coaching services and drop us a line to see how we can help!

Hydration

The goal of a hydration strategy is to replenish the water and electrolytes that are lost through sweating and urination. Your body needs a good supply of water to allow your muscles to function properly, to help with digestion, to repair and rebuild, and to regulate your temperature – all of which you’ll need to be able to do if you want to run a long way in a BYU. But how much liquid should you be drinking, when and how to drink it and what should you be drinking? Answers to all of these can vary quite a lot from person to person, as well as depending on the weather and other factors. Here are some guidelines that will help you work out a hydration strategy that is best suited to you!

The general recommendation for endurance athletes is to drink between 400-800ml of fluids per hour during exercise. Towards the higher end of that range if your are larger, the weather is hotter and you sweat more heavily, and less if you are smaller, the weather is cooler and you sweat less. The guidance is based on events like the marathon or triathlons, where you typically work much harder than in a BYU, so most likely you’ll be on the lower end of that range, or even below it – and that’s OK!

⚠️ Tip 11: Drinking 400-800ml of fluids per hour during the race is a good guideline – but you might well need less. ⚠️

Knowing exactly how much to drink can be tricky but there are a few guidelines that you can use to help. Firstly, it’s better to drink “to thirst” rather than following a set plan of X ml per hour to avoid accidentally over or under-hydrating. It’s normal for the amount of fluid your body needs to vary throughout the race and it’s hard to account for that in a set hydration plan. Normally, you’ll need more during the day (especially if it’s hot) and less at night. Put simply: if you are feeling thirsty, especially if you have dry mouth or lips, drink a bit more.

Another easy check is to look at the colour of your urine – it should be “pale straw” coloured. If it’s completely colourless then you can drink less, which will also cut down on the amount of time you need to spend having a wee between or during the loop! If it’s a strong yellow colour then you need to drink more. Dark orange or black indicates serious dehydration and possible kidney problems and you should stop and seek medical attention.

⚠️ Tip 12: Drink to thirst, rather than following a strict plan.

Check that your urine is “pale straw” coloured – not too light, not too dark. ⚠️

It’s still a good idea to keep track of roughly how much you are drinking, just as a check you are somewhere in the recommended range. This is a good task for your crew to keep notes of!

As well as the total amount of fluids to drink, you should plan whether you are going to drink while out on the loop or only while in camp between loops. Generally, your body absorbs fluids better if you drink smaller amounts and often compared to large volumes in a single drink. Smaller drinks also avoids the feeling of being bloated, a full stomach or even sickness. If you’re on the lower end of the recommended range, then drinking in camp only should be fine. On the other hand if you need to take on more fluids then it’s better to take a soft flask, hand-held bottle or hydration vest with you and take smaller, regular sips during the hour. Iain usually drinks between loops, except on really hot days when he will take a soft flask out on the loop.

At a minimum, you should make sure you drink something each hour, even if you are not that thirsty, or are having stomach issues and feeling sick. In case you come in late from a loop and only have a few minutes or less before starting the next yard, it’s a good idea to have an “emergency” drink made up that you can quickly grab, or have your crew hand it you in the corral, avoiding the situation of accidentally going for a couple of hours without any fluids.

⚠️ Tip 13: Prepare an “emergency” drink which is easily accessible in your camp to take with you on the course if you have only a few minutes between loops. ⚠️

What to drink? Again this is a very personal topic which you should experiment with during training to find out what you enjoy and can tolerate during exercise. If you’re planning to go a long way at a BYU, it’s a good idea to have a variety of different drinks available depending on your needs throughout the day, or simply to give you some variation so you don’t get fed up of the same taste! Here are some options:

• Plain water – sometimes it’s nice to have something without any flavour, especially if drinking and eating a lot of sweet stuff. Make sure you’re getting enough electrolytes from other drinks, foods or supplements (more on that later)
• Sports drinks – we use KMC ISO Mix but plenty of other options are available such as Tailwind, Precision Hydration, Active Root etc. Usually these provide either some calories and/or electrolytes so are a good general purpose drink for most of the race.
• Fizzy drinks – use the full sugar option (not the “diet” or “zero” varieties). It’s also a good idea to open the bottles/cans well before you need them to allow the drink to go flat. Makes it easier to drink and avoids burping while running. We usually have a can or two of drink open at all times in our camp.
• Tea/coffee/hot chocolate – this is a great option for during the night or on cold days to warm you up. It can also be a good source of caffeine if you need it or drink decaf if you prefer. Most race organisers provide a source of hot water so you can make a drink between loops. Make sure to add a bit of cold water too so it’s cool enough to drink, or if you have a crew ask them to make you a drink 10 minutes before you are due to get back from the loop so it has time to cool down. There’s nothing worse than being ready for a cup of tea and finding it too scalding hot to drink!
• Soup – debatable if you count it as a food or a drink, but it’s certainly a source of fluid! Depending on your preferences and the facilities available you can have soups hot or cold. Either canned soup or cup-a-soup (just add hot water) are good options.

⚠️ Tip 14: Have a range of drinks available to choose in your camp or from the race organiser (if they provide them) ⚠️

As well as losing water through sweating, you also lose electrolytes (or salts) and these need to be replenished to keep your body working properly. You can take on electrolytes via a combination of sports drinks, electrolyte tablets and food. We recommend drinking a sports drink that contains electrolytes such as the brands that we mentioned above. Salt tablets (such as SaltStick Fastchews) are a good addition but only really necessary if it’s an especially hot day, or you tend to sweat a lot. Make sure to follow the directions on the packet to make sure you are taking the correct amount! Making sure to get some salt via your food (for example crisps, pretzels or salted potatoes) is also recommended. It used to be thought that muscle cramps is a sign of low electrolytes, but this is no longer understood to be the case. The most likely sign of low electrolytes is a sudden drop-off in performance – so try too keep up a steady intake of electrolytes, and if you suddenly find it hard going (especially on a hot afternoon), think about taking a few salt tablets and see if that helps!

⚠️ Tip 15: Make sure to have a regular intake of electrolytes from sports drink and food. Top up with salt tablets on hot days or if you sweat a lot. ⚠️

Nutrition

Let’s start with the basics… how much do you need to eat? The general recommendation for endurance sports (events lasting 4 hours or more) is about 250 calories per hour. You’ll also see recommendations of 90g of carbohydrates per hour (which is about 360 calories), but as we’ll soon see, you’ll be eating more than just carbs, and the energy demands of a backyard are a quite low due to the relatively low effort level, so we’ll stick with 250 calories per hour as a guideline. If that sounds like quite a lot, think of it this way. 250 calories per hour adds up to 6000 calories per day, and the average adult needs 2000-2500 calories per day and that’s assuming a normal level of activity, including 8 hours of sleep. So it’s no surprise that to cover 100 miles in a day at backyard pace you should be aiming to fuel your body within 2.5-3 times this amount! In a point-to-point ultra, you might get away with less as you know you can refuel at the finish, but if you plan to go for multiple days in the backyard you need to keep your body fully fuelled… remember there is no finish (or at least, you don’t know when it will be)!

⚠️ Tip 16: Aim for around 250 calories per hour, throughout the race ⚠️

Although carbs are the body’s primary fuel source (even for long, slow endurance events), you need more than that! To keep your body functioning well you need to eat a balanced died consisting of protein, carbs and fats, as well a full range of vitamins and minerals. This will allow your body not only to keep going, but also to minimise the effects of muscle fatigue and even repair and rebuild damage. Plan to bring a wide range of foods that you like to eat, both sports nutrition such as gels, bars and energy drink, but also “real foods” such as fruit, nuts, sandwiches, crisps, soup, sausage rolls, pasta, sandwiches, chocolate bars and biscuits… whatever you fancy! Exactly what is practical to take (and keep fresh for more than a day outdoors) depends a lot on if you have a crew, access to a coolbox/fridge – we’ll discuss that more in a future post on backyard logistics.

⚠️ Tip 17: Eat a mixture of sports nutrition (mainly carbs) and real foods for a balanced diet ⚠️

It’s important to have a mixture of easy-to-eat and digest items, as well as some more hearty foods. A good strategy is to alternate heavier foods with lighter snacks to allow your body time to digest properly. For example, you might have a bowl of pasta (could be 300+ calories depending on what’s in it), then on the next lap just have a bit of fruit or a chocolate bar (roughly 100 calories each). Don’t forget, if you are drinking half a litre of a sports drink per hour, that could add another 150 calories. If you don’t have time (or don’t feel like) eating a lot between loops, you can of course take a variety of smaller snacks out with you to eat on the yard.

You might also find that your appetite varies throughout the day. Iain finds that usually his stomach “shuts down” during the night and trying to force food in will make him feel sick. Your body works to a circadian rhythm, so if this happens to you don’t fight it! Iain’s strategy is to switch to gels and sports drink overnight. One or two gels per yard, plus some calories from drinks you can easily reach 200 calories or more. Then in the morning your stomach will be ready for breakfast and you can eat a larger “meal”. Don’t panic if you even go several yards with little to no food – your body has 10,000s of calories stored as fat and these can “tide you over” until the next time you are able to eat.

⚠️ Tip 18: Vary your food intake throughout the day. Alternating between heavier foods and lighter snacks will give your body a better chance to digest. You don’t have to hit 250 calories every lap! ⚠️

Food can also be a great motivator – don’t underestimate the effect of treats! If you have a crew, or there is a catering van on site then you might be able to order a portion of chips, a slice of pizza, or a burger to be ready for the end of the next yard. We guarantee you’ll be thinking about it the whole way round the next lap. Similarly, if it’s a hot day you can look forward to a cold drink or an ice cream. Again, if you have crew you might even be able to call them while out on the loop to “order ahead”! Even if you don’t have the opportunity to obtain any treat foods, you can still use a “meal plan” to motivate you. For example, if you plan to have a “breakfast” at 7am, “lunch” at noon, and “dinner” at 5pm you’ll be looking forward to those for the few hours beforehand. Using your body clock and normal routine can also help – if you normally have a cup of tea and biscuit at 11am when you’re at work or at home, you can do the same at a backyard!

⚠️ Tip 19: Use food as a motivator – plan specific meals or treats at certain times of day and the thought of it will keep you going! ⚠️

While it’s perfectly OK not to eat during the loop, especially if you have plenty of time between yards you don’t want to be caught out. It’s a good idea to carry at least one bit of “emergency” food in case you suddenly run low on energy (or motivation) mid-way round the lap. A caffeine gel is perfect as not only will the calories perk you up, but you get a double hit from the caffeine too. If you find you are getting short on time between loops, make sure to have some easy-to-carry food easily accessible in your camp for you to pick up, or for your crew to give you. We usually have a race vest or belt prepared with a small amount of food (and drink – as mentioned above) in case we need it.

⚠️ Tip 20: Always carry a small amount of emergency food with you such as a gel in case you run low on energy during the yard. ⚠️

Stomach issues

Following the advice above will go a long way towards creating a nutrition and hydration strategy that is sustainable over a long backyard ultra race. However, it’s all too common for races to be ended by the dreaded “stomach issues”, usually starting with nausea, feeling bloated and then progressing to stomach cramps, vomiting or diarrhoea. But it doesn’t have to be the case! Here are some things you can do firstly to prevent and then manage or recover if it does happen to you.

The first thing is that practice helps – as much as possible, try eating all the things you plan to eat on race day in your training. Everyone’s different and you’ll soon find which foods you can tolerate well and which ones are likely to upset your stomach. Much better to experiment in training that have to work it out on the fly in a race, or even worse find that you don’t have enough food that you can actually eat! You can also experiment with whether eating smaller amounts more frequently is better for you than larger “meals”.

⚠️ Tip 21: Practice eating and drinking during training to find the foods, quantities and frequency that work well for you ⚠️

If you are planning to eat a relatively large amount of food between loops, for example a big bowl of pasta, a burger or a pizza then it’s a good idea to start the following loop slowly to give the food time to settle. Even walking for a good 5-10 minutes can make a huge difference – you’ll still have plenty of time to make it up over the rest of the yard. Even if you’re just snacking on the loop, it’s best to eat (and drink) while walking and give it at least a minute to settle before starting to run again.

⚠️ Tip 22: Have a good long walking break after taking on a lot of food or drink. Start the loop slowly after a “meal” between yards. ⚠️

Also in terms of preparation, think about having “backup foods” of different kinds, these should generally be of a similar type but easier to digest. Even if you don’t need them to manage stomach issues, they can provide a bit of variety to avoid getting fed up of the same thing. Here are some examples listed in order of ease of digestion. Add you own favourites to the list:

• Real foods: Pizza, pasta, trail mix, bread rolls, pancakes, noodles, soup
• Sports nutrition: Flapjack, energy bars/chews, gels (at least two different varieties/flavours), sports drink
• Sweet foods: cakes/biscuits, dried fruit, fresh fruit, chewy sweets (Haribo etc.), canned fruit, flat coke/juice
• Salty foods: Pretzels, salted potatoes, salt chews/tablets
• Savoury food (protein): Sausage rolls, beef jerky, protein cookies, nuts, milkshakes/smoothies

⚠️ Tip 23: Bring a variety of foods of each type so you have some backup options if your stomach turns, or just just need a change! ⚠️

If your stomach does start to get unsettled during the race, don’t panic! There can be lots of reasons why, so think about what you’ve eaten and drunk recently. Too much of either liquids, solid food or even salt could be the cause. Assuming you have at least eaten something in the last couple of hours, try cutting back to have a yard or two with no solid food, and just sips of plain water. If you can tolerate it, a weak mix of sports drink is also a good idea just to get a little bit of energy and salts, especially if you have just been sick or have diarrhoea, to avoid becoming dehydrated. Often after an hour or so, your stomach will start to feel hungry again. If you take some food with you on the loop, start to eat again (little and often) as your stomach allows.

As we said earlier, you can go on for several hours with little or no food – but be careful to keep hydrated as a minimum! Make sure you go to the toilet too, even if you don’t feel like you need to go. Running (or even staying awake) for 24 hours can throw your body off its natural rhythm. Even if you can’t produce any solids, sitting down and having a good fart can make you feel a lot better 🤣

⚠️ Tip 24: If stomach issues strike, switch to a minimal intake of fluids for a couple of laps to let your body recover. ⚠️

There are some foods and drinks that are recommended to help settle an upset stomach, as well as some medicines that you might want to consider. In both cases, practice beforehand, and for medicines make sure to read the label, in particular to get the dosage correct and check they can be safely used for prolonged periods.

Ginger is well known to relieve nausea. The most well known sports drink which is ginger-based is Active Root. You can also find ginger-based chews, or even use candied/crystallised ginger which you can find in most major supermarkets. Bananas are easy to digest and also provide potassium to help replenish any lost salts. Bland, starchy foods like pancakes, plain crackers or noodles can also help as they will absorb excess stomach acid.

If suffering from heartburn/reflux, over-the-counter antacids like Rennie can help, and for diarrhoea there’s always Immodium. Both of these can and have been used by many runners, but we have found that usually a combination of prevention and management by swapping foods is sufficient to stop stomach issues escalating into a race-ending incident. Iain has lasted more than 12 hours through the night on gels and energy drink and won a BYU race despite bouts of sickness – it doesn’t always last forever, and it can improve!

Even more so than the previous post on pacing and sleep, nutrition and hydration is very individual and there is no one-size-fits-all answer! We hope the guidelines and tips we shared here will help you to develop or improve your own nutrition and hydration strategy. If you have any other suggestions we’d love to hear them!

The next post in this series will be cover the topics of mental strategy and crewing at backyards. Until then, if you need any support to help you on your running journey, have a look at our coaching plans, or just get in touch for a chat!