Your Guide to Hydration on Longer Trail Runs

Designed and tested by female trail & ultra runners

Hydration matters more than you think - especially on the trails.

Whether you’re heading out for a short trail run or training for your first ultra, how (and what) you drink can make the difference between feeling strong and enjoying the run… or feeling flat, uncomfortable, and counting the minutes until it’s over.

This guide is how we hydrate on the trails - tested on real Scottish hills, long training runs, and race days by female trail and ultra runners.

No macho advice. No “push through it” nonsense.
Just practical, real-world guidance from women - to help you run better and feel better.

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Why hydration matters on trail runs

Hydration isn’t just about avoiding dehydration.

When you hydrate well, you:

• Maintain energy and performance

• Regulate body temperature

• Reduce fatigue and dizziness

• Improve focus and decision-making

• Simply put - enjoy your run more

For us, hydration = performance + having fun.

And fun matters.

How much should you drink on a run?

There’s no one-size-fits-all number - and anyone telling you otherwise is guessing.

Instead, think in terms of little and often.

Our general rule of thumb:

• Start hydrated

• Sip every 10–15 minutes

• Adjust for heat, effort, terrain and duration

On longer runs, especially over 90 minutes, water alone often isn’t enough.

Electrolytes & carb mix: when to use them

On longer trail runs and ultras, adding electrolytes or a light carb mix can help:

• Replace salts lost through sweat

• Support energy levels

• Reduce cramping and bonking

We prefer sipping small amounts regularly rather than downing large volumes at once.

Tip: practise with whatever you plan to use on race day - nothing new on race day.

Common hydration mistakes we see (and have made ourselves)

• Waiting until you’re thirsty

• Drinking too much in one go

• Carrying hydration in awkward places you avoid using

• Trying new drinks or systems on race day

• Not practising hydration on training runs

Hydration only works if it’s easy and comfortable.

How to carry hydration comfortably on the trails

This is where many runners struggle - especially women.

If hydration feels:

• Awkward

• Bouncy

• Uncomfortable

• Or annoying to access

…it’s very easy to under-drink.

What we’ve found works best:

• Soft flasks carried at the front, where possible (easier access, better balance)

• A vest designed to sit comfortably on women’s bodies

• Secure fit = no bounce, no chafe

When hydration is easy to reach, you actually use it.

Why we designed the Artemis 5L Race Vest

The Artemis 5L Race Vest was designed because we couldn’t find a hydration vest that truly worked for women - especially over longer trail runs.

We wanted hydration to feel:

• Easy

• Secure

• Comfortable

• And something you don’t have to think about mid-run

The Artemis Race Vest features:

• Front-carried soft flasks for easy sipping

• Secure, bounce-free fit

• Lightweight, breathable design

• Designed and tested by female trail & ultra runners

• Built for real women’s bodies

If hydration has ever felt awkward, annoying, or easy to avoid — this is exactly the problem Artemis was designed to solve.

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Hydration made easier

Hydration shouldn’t be something you battle with.

When it’s comfortable and accessible, you drink more - and when you drink more, you run better and enjoy it more.

That’s what Find Your Freedom means to us.

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👉 Explore hydration made easier

Meet the Artemis 5L Race Vest →

Save 20% when you pair with the Iris 500ml Soft Flasks.