Hydrating For Two: How Elite Trail Runner Rachel Drake Stays Moving, Fueled—and Patient Through Pregnancy
Pregnancy marks one of the most profound transformations an athlete can experience—physically, emotionally, and mentally. At HydraPak, we believe hydration is essential to supporting the body through every stage of life and performance. That’s why we sat down with our athlete Rachel Drake—elite trail runner, physician, and soon-to-be mother of two—to explore what it truly means to train, hydrate, and stay connected to your goals during pregnancy.
Here’s how Rachel has evolved her mindset, movement, and hydration strategies to honor both her body and ambitions during this powerful season of life.
Staying Active During Pregnancy: Letting Go & Leaning In
How did your approach to training shift once you found out you were pregnant?
“I got a lot more gentle and patient with myself, and didn’t force anything if I was feeling tired, or simply felt like not running.”
Were there moments when you had to let go of structured training—and how did you navigate that mentally?
“I had to let go of structured training very early on in this pregnancy. I was able to continue running but really had to be flexible on a daily basis. Most often this meant doing less than I’d planned, but sometimes I surprised myself with how good I was feeling and would go further than intended or push harder than I’d planned.”
What surprised you most about training while pregnant?
“How much it changes from day to day, and how different it can be from pregnancy to pregnancy! I’ve really had to be nimble with my approach and it’s required a lot of growth.”
“It’s easier said than done, but just be kind to yourself. Be patient and know that being patient and taking care of yourself is the best way for you to eventually be able to get back to running if that’s what you want to do.”
Hydration & Fueling: Adapting for a New Body
How did your hydration needs change throughout pregnancy?
“I’ve needed a LOT more water than usual. I think my fluid needs have increased by 50-100% compared to pre-pregnancy. I also live in a dry climate at altitude and I feel like that has really contributed to my increased need for fluids.”
Were there particular hydration products or systems that became more helpful?
“For a while I’d switched back to exclusively soft flasks in the front of my pack, but this pregnancy I’ve switched back to using a reservoir (1.5L in the back) plus two 500ml flasks in the front pockets. At work I’ve also been stashing a soft flask in my fanny pack so I can sneak sips of water more easily.”
Did nausea or food aversions impact your hydration and fueling?
“Absolutely, I had more nausea this pregnancy and it's been challenging to ensure I’m getting enough nutrition—especially as I’ve tried to maintain some level of physical activity. I’ve shifted to more neutral flavored products and that has sat better with my stomach.”
How did you stay motivated when hydration or energy was low?
“I gave myself very attainable goals, like simply getting outside for a certain amount of time. I tried not to be too hard on myself, and oftentimes my goal of just being outside walking for 20 minutes would turn into a longer run.”
Listening to Her Body: When to Push, When to Pause
What signals did you pay closer attention to during long or hot sessions?
“I definitely tried to avoid exercising in the heat, so I would go earlier or later in the day, find a run with a lake or river nearby to swim in, and always bring plenty of fluids and a filtration mechanism.”
Did you work with a coach or specialist to guide your training?
“My husband [fellow elite ultra runner and HydraPak athlete, Tyler Green] coaches me and sees my energy levels waxing and waning from day to day, so he helped encourage me to just get outside and move my body.”
Were there moments you chose rest over running?
“SO many moments that I’ve chosen to rest over run, my health is the most important thing and that has meant making sure I get enough rest and recovery.”
The Bigger Picture: Mindset, Community & What’s Next
How did pregnancy shift your relationship to competition and community?
“It honestly made me a much more competitive athlete. After my first pregnancy and being out of competition for over a year, I was so grateful for the opportunity to compete, and now I never take it for granted. Competition is also the way that I connect most with our outdoor community, and though I’m not competing at a high level right now, I’ve had to find other creative ways to connect with the community.”
Has this journey shaped the goals you’re setting for your postpartum return to racing?
“Oh yes, I’ve had a lot of time to dream up big objectives and I feel so excited to get back to racing and competing when the time is right.”
Gear Shifts: Comfort is Key
Did you adjust your gear for comfort while training?
“Yes, as the shape of my body has changed with the pregnancy, it has felt better to carry water on my back rather than up front, so I’ve switched to a reservoir rather than flasks in the front.”
Were there any specific HydraPak products you leaned on to stay hydrated more easily or comfortably?
“Yes I’ve used the Hydrapak Velocity 1.5L much more than usual. Also, I am using the 42mm filter cap to be able to top up my water when I’m out on the trails. Lastly, I use the RECON to stay hydrated throughout the day. “
Did you discover any hydration tips or gear hacks that made running during pregnancy smoother?
“Using a reservoir has been key for carrying capacity, and using the Soft Flask at work was a great way to always have water on me without having to carry a hard sided water bottle. This allowed me to more easily stay hydrated.”
Looking Ahead
What surprised you most about being a pregnant athlete?
“How much support I’ve gotten from our community and my sponsors."
I was shocked that my running sponsors have been more supportive than my medical job (I’m an anesthesia resident) since pregnancy has affected my ability to compete much more than it has affected my ability to be a physician.
If you could go back to the beginning, what would you tell yourself?
"Take it one day at a time, and try not to worry about the things that are out of your control."
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At HydraPak, we’re proud to support athletes through every chapter of their journey—from peak performance to the powerful pause that pregnancy can bring. Rachel’s story is a reminder that movement, hydration, and self-kindness are lifelong tools—and that sometimes, just getting outside for a few minutes is the best win of all.
You can follow along with Rachel's journey on her Instagram.
