< Back to case studies

Hayden Hawks' scorecard

UTMB Canyons 50K

Saturday 29th April, 2023

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 107g

    Carb per hour
  • 624mg

    Sodium per hour
  • 750ml

    Fluid per hour
  • 832mg/L

    Relative sodium concentration
  • 205mg

    Total caffeine
  • How Hayden hit those numbers

    400ml x PH 1500 (packet mix)
    1 x Perfect Peanut Bar
    1 x Peach Yogurt
    100ml x Plain water
    500ml x Organic Energy Drink
    1 x PH Electrolyte Capsule
    1.95L x PF 60 Energy Drink Mix
    7 x PF 30 Energy Gel
    1 x PF 30 Caffeine Gel
    250ml x Plain water

    How Hayden's hydration and fueling went...

      • After a period of time racing in Australia, Hayden returned to the US to get in some specific training ahead of his main target race at Western States Endurance Race 100 WSER100. It was a successful return to the Golden State for Hayden as he took the win at the UTMB Major Canyons 50K
      • The Canyons course follows similar trails to the WSER 100 course, and Hayden was thrilled with how well he was able to climb during the race. He put a lot of this credit down to his fueling and hydration, and hitting his planned numbers throughout
      • Hayden also had some of the PF&H team crewing for him at Canyons, which he said “not only helped me stay on top of my nutrition, but also gave me a real confidence boost during the race”


      • Hayden’s pre-loading protocol using PH 1500 was well intentioned, but could be adjusted to get the concentration recommended for optimal pre-hydration. In future, he should look to put one PH 1500 into ~500ml (16oz) water both the night before and morning of the race
      • During the race, Hayden drank an average of ~750ml (24oz) per hour, with a relative sodium concentration of ~832 milligrams per litre (mg/32oz). He did this predominantly via PF 60 Drink Mix and swallowing one Electrolyte Capsule
      • We know from Hayden’s Sweat Test that he loses 901mg of sodium per litre (32oz) of sweat, so his sodium intake was likely replacing a large proportion of his losses. Additionally, Hayden weighed himself before and after the race, during which he lost ~1.2 kg (2.6 lbs). Considering the recent scientific guidelines suggest avoiding losses greater than 2% of body weight through dehydration is key to preventing performance decline, Hayden did a great job replacing fluids so that he lost just under 2% of his bodyweight, and didn’t experience any dehydration related issues
      • During Hayden’s next race at Western States 100, it is inevitable he will experience a large range of temperatures, so adjusting his fluid intake to match these changes across the day will be essential to ensure he stays hydrated and doesn’t over/under hydrate


    Quick Carb Calculator Recommendation


    carb 30 mins before


    carb per hour during
      • The evening before the event, Hayden carb-loaded on pizza, and then topped up his glycogen stores the morning of the race with a small breakfast consisting of a peanut bar and a peach yoghurt ~ 1hr before due to the early race start of 6am
      • Hayden stuck perfectly to his planned 90g carb per hour race strategy by consuming ~500ml (16oz) [PF60 Drink mix] (https://www.precisionhydration.com/products/pf-60-drink-mix/) and two PF30 Gels every hour. He also took a PF30 Caffeine Gel at the mid-way point to deliver a caffeine boost and help him stay focused
      • The Precision Fuel & Hydration team helped crew Hayden to support him in hitting his fueling and fluid numbers, particularly in the second half of the race. The crew separated to hand Hayden his gels and bottles ~15m apart, meaning he could run straight through the aid station without slowing. As a result, he gained ~15 seconds on his rivals exiting the aid station which he saw as “free time” gained
      • Hayden has been a huge advocate for practising his race day nutrition since joining PF&H in order to train his gut thus limiting his exposure to anything new on race day
      • During the race, Hayden stayed cool and collected sitting comfortably in second place for most of the event, ensuring he ate and drank as his plan dictated. He then used the last climb up to Robie Point to take control of the race and cruise to victory dropping a sub 6 min mile (3:45 per kilometre) to break clear of 2nd place
      • At Hayden’s next race, he might look to continue his caffeine intake whilst remaining within the 3-6 milligrams per kilogram of body weight recommended by the literature across the longer race duration. As his next race is much longer (100 miles), Hayden will likely spread out his caffeine intake somewhat to avoid exceeding the recommended dose, whilst still reaping the associated ergogenic benefits


      • Hayden was extremely happy with the execution of his race nutrition strategy and rated his overall race satisfaction a 10 (out of 10), stating his ability to climb was really pleasing and his energy levels felt good throughout
      • Hayden also rated his gastrointestinal comfort a 10 (out of 10), experiencing no GI issues at all. He added that having cold fluids from the crew felt really nice and helped limit his perception of heat as the temperatures started to rise a little
      • Hayden might wish to consider consuming some additional electrolyte capsules at Western States as the temperature rises and his fluid intake increases. This will help him crush all three leavers to nail his endurance performance

    Key info

    Hayden Hawks

    Sweat sodium concentration
    Sweat sodium classification
    * determined by a PH Advanced Sweat Test


    Overall Time
    Bodyweight change

    Event information

    UTMB Canyons 50K
    California, USA
    29th April, 2023
    Total Distance
    50.0km / 31.1mi

    Race conditions

    Weather Conditions
    No Rain
    Min Temp
    17°C / 63°F
    Max Temp
    27°C / 81°F
    Avg Temp
    24°C / 75°F

    Athlete feedback

    Race Satisfaction
    Hydration rating
    I drank my planned intake and having the drink cold from the crewed aid station felt really nice
    Energy levels
    It was all fine. I felt pretty good throughout
    Toilet stops
    I just had the one toilet stop and that was pre race
    GI comfort
    I had no GI issues at all
    No cramping

    Hayden's Thoughts

     The fact I was able to climb so well on the last climb is really pleasing. Having PF&H on the ground with me for the race helped me stay on top of my fueling and hydration too and gave me confidence.

    Hayden's full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Total intake3772,2042,650205832
    Per hour10762475058

    Data Confidence







    There is a high level of confidence in the accuracy in the data. The numbers presented are believed to be a very close reflection of reality. There may still be one or two estimations made in the data (an inescapable part of field data) but there is reason to believe that these are accurate and that possible error has been kept to a minimum. It is data that has been collected and recalled as accurately as is possible given the uncontrolled settings/circumstances.

    Hayden's recent case studies

    see all

    Related case studies

    Nail your next event with a FREE Fuel & Hydration Plan
    Get started