Guide: Hydration and Fuel Carrying Solutions

February 13th, 2025

Whether you are trail running, cycling, skiing, or tackling a triathlon, staying hydrated and fueled is key to performance and enjoyment. But finding the right way to carry your fuel and hydration while balancing weight, accessibility, and comfort can be challenging. Here, we combine practical solutions and expert tips to help you optimize your fueling strategy for any activity.

1. The Science of Hydration and Fueling

Proper hydration is essential for maintaining performance and avoiding fatigue during any physical activity. Hydration involves more than just drinking water—it requires a balance of fluids, electrolytes, and carbohydrates to support energy levels and prevent dehydration or overhydration (hyponatremia). Skratch Labs’ Super High-Carb Drink Mix lets you pack a lot of energy into a small volume, minimizing the need for bulky gels or extra bottles. This concentrated mix provides fast, sustained energy for high-intensity or long-duration activities. Pair it with Sport or Everyday Hydration Mix to maintain electrolyte balance, avoiding gastrointestinal (GI) distress and dehydration.

Why: By separating hydration and energy needs into different bottles, you can adjust intake based on activity demands, weather, and effort. Testing in training is crucial to find the right balance for your body. You can combine into one but this takes trial and error and intensity and weather can alter needs.

Learn More About Fueling

General Hydration Tips:

- Monitor Fluid Intake: Aim to replace fluids (with electrolytes!) lost through sweat during activity, adjusting for temperature and intensity.

- Electrolytes Matter: Sodium, potassium, and magnesium are key electrolytes that help retain fluids and support muscle function.

- Avoid Overhydration: Drinking excessive water without electrolytes can dilute sodium levels, leading to hyponatremia.

- Timing Is Key: Sip fluids consistently throughout your activity rather than waiting until you're thirsty.

2. Hydration Solutions by Activity

RUNNING

Challenge: Carrying enough fuel and hydration without breaking stride.
Solution Options:

Belt & Bottle Combo

Product Pairing: Concentrated Super High-Carb Drink Mix based on your needs in one bottle for energy + Sport Hydration Mix in a second bottle for hydration.
Gear Tip: Use a running belt with dual bottle holders to keep your hands free and mixes accessible. Consider adding chews or solid fuels for variety.
Why It Works: Concentrating calories in one bottle reduces bulk and provides fuel, while hydration in another ensures balance and hydration.

Vest with Soft Flasks

Product Pairing: Everyday Hydration Mix for casual runs + Energy Chews for quick energy bursts. For intense runs, opt for Super High-Carb and Sport Hydration Mix.
Gear Tip: Use a lightweight running vest with pockets for flasks and chews. For long trail runs, bring an extra flask with a water filter for refills.
Why It Works: Soft flasks adapt to your route and effort, reducing weight as you drink.

CYCLING

Challenge: Balancing hydration and energy needs on long rides without frequent stops.
Solution Options:

Double Bottle Holders on Frame

Product Pairing: Super High-Carb Drink Mix in one bottle + Sport Hydration Mix in the other.
Gear Tip: Mount bottles on the frame for easy access and even weight distribution.
Why It Works: Separate bottles for energy and hydration let you adjust intake based on changing demands.

Hydration Pack, Vest, or Kit Integrated Bladder

Product Pairing: A combination of Everyday and/or Sport Hydration Mix and Super High Carb in the bladder adapted to your needs, weather and effort + Sport Energy Bars and Chews for supplementary energy.
Gear Tip: Choose a lightweight hydration backpack or vest with a bladder for hands-free drinking and additional storage.
Why It Works: High capacity and hands-free hydration are ideal for long rides, and the extra storage accommodates snacks and essentials.

Top Tube or Saddle Bag for Bars and Chews

Product Pairing: Hydration mixes in your bottle cages + Sport Energy Bars and Sport Chews for supplementary energy.
Gear Tip: Keep chews and bars in a top-tube bag or saddle pouch for quick access.
Why It Works: Solid energy sources for those who prefer not to go all fluid.

PRO TIP: Pre-open packages or transfer to baggie or reusable M&M tube for ease of eating on the bike.

WINTER SPORTS

Challenge: Staying hydrated and fueled in cold conditions where liquids can freeze and bulky gear limits options.
Solution Options:

Insulated Hydration Belt or Vest with Flask

Product Pairing: Super High-Carb Drink Mix in an insulated flask to prevent freezing.
Gear Tip: Use insulated holders to maintain drinkability. For backcountry sessions, pack a thermos of hot Sport Hydration Mix for after.
Why It Works: Concentrated carbs minimize stops, while insulation ensures access to fluids despite freezing temperatures.If you are getting your fuel from solids, try just using Everyday or Sport Hydration in your insulated bottle for electrolytes.

PRO TIP: Pre-open packages or transfer to baggie or reusable M&M tube for ease of eating on the bike.

Backpack with Bladder (for skiing)

Product Pairing: Everyday or Sport Hydration Mix in the bladder + Sport Energy Bars and Chews for additional carbs. Or try using High-Carb Mix depending on your needs.
Gear Tip: Choose a pack with an insulated hose to prevent freezing.
Why It Works: Bladders allow hands-free hydration and provide ample storage for snacks and essentials.

TRIATHLON

Challenge: Meeting hydration and fueling needs across multiple disciplines without breaking flow.
Solution Options:

Bottles on Frame & Handheld for Run

Product Pairing: Super High-Carb Drink Mix on the bike frame + Sport Hydration Mix in a handheld bottle for the run.
Gear Tip: Mount bottles securely on the frame and carry a lightweight handheld bottle for the final leg.
Why It Works: Focused fueling during the bike leg minimizes weight and distractions for the run.

Top Tube Box for Bars and Chews

Product Pairing: Sport Energy Bars and Chews for on-the-go snacking.
Gear Tip: Store bars and chews in a top-tube box for quick access during the ride.
Why It Works: Seamless fueling on the bike maximizes efficiency, allowing you to focus on performance.

3. Choosing the Right Hydration Gear

Water Bottles

Best For: Short runs, hikes, or gym sessions with regular breaks.
Pros: Lightweight, affordable, easy to clean.
Cons: Requires stopping or a free hand.

Handheld Flasks

Best For: Short to moderate runs where frequent sips are needed.
Pros: Lightweight and convenient.
Cons: Limited capacity; can cause hand fatigue.

Hip Belts & Waist Packs

Best For: Medium-distance activities with moderate hydration needs.
Pros: Hands-free, balanced load.
Cons: May bounce or feel restrictive.

Hydration Backpacks & Vests

Best For: Long-distance endurance sports and ultra events.
Pros: High capacity, hands-free drinking, extra storage.
Cons: Can feel heavy and require maintenance.

Soft Flasks & Collapsible Bottles

Best For: Supplementary hydration during high-intensity activities.
Pros: Compact, lightweight.
Cons: Limited capacity, requires manual squeezing.

4. Final Tips for Hydration Success

Customize Your Plan: Test your fueling and hydration strategy during training to find what works best for your body and activity.
Prepare for Conditions: Use insulated gear in cold weather and prioritize lightweight solutions for high-intensity efforts.
Focus on Balance: Combine concentrated energy mixes with regular hydration to maintain electrolyte balance and avoid GI distress.Test, test, test! Trial and test out in training before your big event to workout any issues!

By choosing the right hydration and fueling solutions for your sport and preferences, you’ll unlock peak performance while staying comfortable and prepared for any adventure.

PS. Get all our indoor and outdoor winter training science + tips!
Winter Training: Inside & Out!