Does a Bear Poop in the Woods? - Hydration and Nutrition for HURT100
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Morgan's HURT100 Journey
When people hear I run ultramarathons, they usually ask three questions:
- Do you run the whole time?
- Do you eat during the race?
- Do you go to the bathroom?
Do you run the whole time?
The short answer, no.
There are three common reasons you're not running during an ultramarathon:
There are three common reasons you're not running during an ultramarathon:
- Aid Stations: During ultramarathons*, there are aid stations where you can rest, resupply, receive medical attention, and access bathrooms.
During the HURT100, there are three aid stations I'll pass multiple times. One primary aid station at the start/finish of each 20 mile lap and two others about 8-6 miles apart. At each aid station, I'll attempt to spend about 2 minutes refilling my hydration vest and nutrition.
* A term referring to anything over 26.2, though most ultra races are 32 miles (50 kilometers) or greater. - Bio-breaks: When nature calls, you gotta answer. When properly hydrated, peeing during a race is common. In those cases, trees and bushes are only a few feet away.
- Steep Hills: Especially in trail running, it's more efficient to hike big hills than run them. Athletes try to dress up this fact by calling it power-hiking, but it's typically a fast walking pace.
The explanation is simple: By definition, running means you have a moment during each stride where both feet are off the ground. On a flat surface or downhill surface, it's very energy efficient. The steeper the hill, the less efficient running becomes. All but the most elite ultra runners will hike steep hills in order to preserve their quads for flat and downhill running. In most situations, hiking an uphill can be just as fast are trying to run the same terrain.
Even with occasional stops, it's still considered ultra running. Not only is running the most common and preferred form of movement during these races, time cutoffs usually require an accelerated pace.
For example, the HURT100 gives participants 36 hours to complete the event. If you move too slow or stop too long at aid stations, there isn't enough time to finish.
Do you eat during the race?
Absolutely.
Even with consistent calorie consumption, it's nearly impossible to keep up with energy expenditure. Failing to replace enough of the body's rapidly depleting fuel storage will result in what runners call "bonking".
Even with consistent calorie consumption, it's nearly impossible to keep up with energy expenditure. Failing to replace enough of the body's rapidly depleting fuel storage will result in what runners call "bonking".
There are few topics as debated as race nutrition. My willingness to research, experiment, and learn from others has continued to lead to improved performance. Most recently, I started using Maurten's Drink Mix (a form of liquid carbs and calories) combined with LMNT electrolytes for a majority of my race nutrition. While the Maurten + LMNT mixture is thick, it's proven to be easy to sustain intake and regulate consumption.
There are three primary nutritional pillars: water, carbs, and sodium (electrolytes).
There are three primary nutritional pillars: water, carbs, and sodium (electrolytes).
Over the course of 2024, I’ve refined my hourly intake to a simple formula:
- 100g carbs per hour
- 1,000mg electrolytes per hour
- 1L of water per hour
During the HURT100, assuming my stomach allows, this formula equates to:
- 10,000+ calories
- 3,000+ grams of carbs
- 10,000+ milligrams of sodium
- 10+ gallons of water
To carry all this, I use a 2L hydration bladder for my water and two 500ML handheld bottles for carbs/electrolytes.
Do you go to the bathroom?
Yes. I covered this briefly in the "bio-breaks" section above, but I'll add a little more color to the topic (literally).
During long races, peeing every few hours is normal. It is also a powerful indicator.
During long races, peeing every few hours is normal. It is also a powerful indicator.
- Faint yellow (or clear) is a good signal for being properly hydrated.
- Dark yellow or orange pee is troubling (sometimes this could be accompanied by sharp pain).
- Red is bad... very bad.
The worst discoloration I've experienced during a race was an orange-ish/gold color, but a few extra liters of water quickly straightened things out.
Now, for brown. Poops!
Based on my race experiences, poops are rare but do happen. I have a solid pre-race ritual that usually cleans me out before the race starts, but the food eaten during a race eventually goes somewhere. The strange food, gels, and liquid calories consumed along the way lead to exactly what you'd expect... strange poops.
For 30-50 mile runs, I'm usually back home and resting before anything hits.
For 100 miles, I'm sure I'll pop a few squats. ;)
It's far from an exact science but I try to limit poops to when I'm near a proper toilet, which are at most aid stations. Over the years, I've had to wipe with more than my share of leaves, scraps of cardboard, discardable clothing items (shirts, bandanas, etc), or whatever I can find. I started carrying a small stash of toilet paper in a waterproof ziplock for emergencies, but even the worst portal potty is better than squatting in the woods while you're legs are quivering.
Now you know.
Now, for brown. Poops!
Based on my race experiences, poops are rare but do happen. I have a solid pre-race ritual that usually cleans me out before the race starts, but the food eaten during a race eventually goes somewhere. The strange food, gels, and liquid calories consumed along the way lead to exactly what you'd expect... strange poops.
For 30-50 mile runs, I'm usually back home and resting before anything hits.
For 100 miles, I'm sure I'll pop a few squats. ;)
It's far from an exact science but I try to limit poops to when I'm near a proper toilet, which are at most aid stations. Over the years, I've had to wipe with more than my share of leaves, scraps of cardboard, discardable clothing items (shirts, bandanas, etc), or whatever I can find. I started carrying a small stash of toilet paper in a waterproof ziplock for emergencies, but even the worst portal potty is better than squatting in the woods while you're legs are quivering.
Now you know.
Morgan Lopes
11 months ago
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