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The Devil’s Lite Hydration Briefing

We’re excited to return for our first live event for more than a year and we’re keen to help you get your hydration strategy right for The Devil’s Lite. So, we’ve asked our official hydration Precision Hydration to give you expert advice for how to nail your hydration strategy out on the trails...

  • Don't just drink lots of plain water in the build-up to your race! You can end up diluting your blood sodium levels, increasing the risk of a race-ruining condition called hyponatremia
  • Maintaining your blood sodium levels is crucial to performing at your best during an ultra. As well as maintaining fluid balance, sodium plays an important role in the absorption of nutrients in the gut, maintaining cognitive function, nerve impulse transmission and muscle contraction. Sodium depletion can also cause muscle cramps and avoiding it could help you have a cramp-free race
  • Aim to drink ~500ml of water mixed with a strong electrolyte drink (ideally one containing at least 750mg of sodium) the evening before the Devil’s Lite so you can start your challenge well hydrated. Learn more
  • Drink another ~500ml of water with 750mg of sodium ~90 mins before the start. Finish your drink ~45 mins before you set off to give your body time to fully absorb it. PH 1500 is the ideal strength for ‘preloading’. Learn more
  • Drink water and electrolyte drinks to thirst during your run. As a guide, most runners will find they want to drink around 500-750ml per hour, perhaps half of which might contain electrolytes. Of course, the exact amount depends on the conditions, your own sweat rate and past experiences
  • Everyone loses a different amount of sodium in their sweat - it’s largely genetically determined - so if you’re a heavy/salty sweater, you may find you need a stronger electrolyte supplement. Take our free online Sweat Test to get some personalised hydration advice on what to drink during the Devil’s Lite and use the code XNRG15 at Precision Hydration to get 15% off electrolyte supplements that match how you sweat
  • Feeling thirsty? Have a dry mouth? You may not be drinking enough. Try to respond to the early signs of thirst and not leave it too late
  • Bloated? Fluid sloshing around in your stomach? Need to pee often during the stage? You might be drinking too much. Don't force fluids down if you don’t feel you want them.

If you have any questions about your hydration strategy for The Devil’s Lite, email James at or book your free one-to-one video call with a member of the Precision Hydration team.

Enjoy the journey!

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