Trail Running Hydration

Hydration is a key consideration when running or hiking in Morocco. The Atlas Mountains are fairly arid, and the Moroccan sun is notoriously hot. The High Atlas and Toubkal trails, are especially dry. Even in winter the sun can be strong and the effects of heat exhaustion are never far off. Keeping hydrated whilst on the trail is essential even on the shortest of runs unless you are very used to the climate here.

Water availability

When running in the Atlas Mountains, be prepared for a complete lack of drinkable water. The only area I know of where mineral water is freely available is on the Toubkal normal route. There are several places that sell it all the way up to the Toubkal Refuges. Outside of this area however you will have to bring your own water for the entire distance of your trail run.

A not must be said here about the irrigation channels that link up the berber villages. I would strongly advise against drinking from these, even if you have some kind of water filtration system. The water in them may have come from far up the valley, passing through many other villages on the way. With a lack of good sanitation and sewage systems in much of the Atlas, this water cannot be considered clean. the only exception may possibly be to drink from the original springs (“ain” in local languages) where the water comes out of the ground. But unless you know the location of these they are far too infrequent to be relied upon.

In the past few weeks I have guided many different groups of people, both running and walking. Without exception they have all underestimated how much water they will need for their excursion in the Atlas Mountains. So here is a brief survey of some of the hydration systems which I have used in the Atlas Mountains, with their pros and cons.

Water bottle

The simplest way of carrying water for a short trail run. A 500ml bottle fits easily in one hand, and is right there when you need it. This method requires no extra equipment and is quick and simple. One downside though is that in trail running you often use your arms for balance.  A sudden correction of balance could cause you to lose grip on the bottle, sending it skidding down a steep hillside. So this is best for decent 4×4 tracks and short runs only.

Belt pack

Belt packs come in many different styles. Personally I prefer the ones with two smaller bottles balanced each side. Some cheap belts have just one bottle attached at the back at an awkward 45 degree angle, which can affect your balance. the Camelbak version is gret for runs of up to 15km or so in all but the hottest weather. I find the quick-release bottles very easy to attach and reattach even on the move. What’s more the pocket is just large enough to take a phone and set of house keys. A couple of loops on the belt are also good for stowing snacks or gels.

Race pack

A typical race pack is a fairly good hydration system. Each of the two chest pockets will take a 500ml water bottle, and they often have space for a 2l bladder in the back too. There is usually space for a lightweight windproof jacket, map and compass in the back. One of the front pockets can also be used to keep a GPS close at hand. They often have loops to attack poles, a useful addition to save your knees on the big descents typical of the High Atlas. These race vests are a good investment for carrying a substantial amount of water.

One of the biggest downsides I find with these is that they tend to flap around on your back if the water bladder is used. No matter how tight the straps are cinched down, the water will slosh around with every step which can be offputting. Still, some people don’t mind this.

10l rucksack

A step up from the race vest, a 10-15l running rucksack is ideal for big long mountain days. It easily takes a 2l water bladder on the back, and the waistband stops this flapping around. I find this makes it a better choice than the race pack when carrying full capacity water. Easy access pockets on the hip band will easily take four snack bars or so, plus a map and small compass. The pocket on the back is large enough to take a full extra warm layer plus windproof, making it ideal for runs up to high altitude. The addition of some elasticated cord is useful for attaching poles securely. This is my pack of choice for all the high mountain runs, including running up Toubkal.

Larger rucksack

Ultrarunners will often have to carry enough equipment for overnight bivis on the hill. I find that once you get above a 10l rucksack your ability to run consistently begins to be compromised. As the subject of this post is about hydration I won’t go int this topic any more, excpt to say that any larger rucksack will easily take a 2l bladder.

Life straw / water filter

I have seen some runners advocating carrying a LifeStraw or other such micro water filter, and drinking from streams. This may work in mountain ranges with high rainfall. In the Atlas Mountains however I wouldn’t recommend it. There is just not enough water available to begin with.

The one time a filter is useful is for multi-day running where we stay at huts or auberges each night. As mules carry our overnight gear, a decent water filter can also be packed so as to ensure safe drinking water from the local accommodation.

In summary

Trail running in the Atlas Mountains is thirsty work. In general I would suggest taking at least double what you think you need, this has been my experience with clients. Try out all the options, and use the system you feel most comfortable with. Whatever it takes, bring enough water with you, and have an amazing run in the Atlas Mountains!