How Do You Carry Water On A Run? | Hydration Tips For Runners 

What do you usually do about water while you’re out running? Let us know in the comments below, as well as any other videos you’d like to see from us.

Hint for camelbaks.....when you fill it up turn it upside down (with the base of the drink tube at the top) suck out the remaining air till you get some water and then you will find you are a great deal less likely to hear any water ‘sloshing’ around.👍👍

Hydration before running >= Hydration during running

I’ve tried most of the water carrying options and now any time I’m going out for more than an hour I wear a Salomon hydration vest with 1 or 2 soft flasks in. Before I got one I thought they were overkill for the sort of running I do, but they’re so comfy & light with space for keys, phone, gels, a waterproof etc that I wish I’d got one sooner

My preference is the hydration vest. It may seem overkill sometimes, but it's the most comfortable and least disruptive to my stride. As long as I don't overfill it, weight isn't an issue. I also have a minimalist belt where you can slip in a soft flask. It can be a bit bouncy, though, if the flask is filled all the way.

I run with my dog, I have started to get him to carry the water tied to his harness, the only problem with this is that I get a couple of swigs and he gets the rest For long runs /hikes I will invest in a hydration pack for him and me.

Thanks for reminding me I haven't had any water yet today apart from a coffee and was planning on going for a run..... Drinking my water now and will wait a bit before going out running!

I love Anna! One of the many reasons I subbed. 😊 she makes every tip and tricks for running enthusiastic and fun!

I always find it amazing that people run without water. In hot summer I'd have a mobile sprinkler system on my head if I could. Even on my 7 km / 5miles slow jogs I carry 330ml water with me (+1 Magnesium +1 Dextro energy), if not for myself then maybe others are in need? Just the other (hot, humid) day I was happy to help a tomato red, gasping senior runner in clear trouble 🥵🚿.

Great vid! I use a hydration pack for my longer runs - find it really useful to have 1L+ water w/ electrolytes and they’re really good to hold any other items as well.

If you stash on your route: STORE HIGH! Dogs love to whiz on things!!!!

The soft flask is a really good idea and probably be suitable for me. Thanks for the tips :-)

This is such a helpful video! I had been struggling with water portability and until now, I had not found the magic formula that works for me. But your video and the product options you mentioned are all giving me ideas and inspiration. Thank you!! I am now feeling excited 😁

Wonderful. Did a quick search to see if you could offer advice. I was not disappointed ❤

For longer runs over 45 min, I just carry a water bottle. I used to not bring any but had severe dehydration during a half and don't even remember finishing. So now just run with it and do loops where I stash additional water for really long runs.

Useful and fun video, so useful we featured it in one of our articles. THANKS

I am training for a 5k but haven't done anything over a 2.5 mile run yet. I have been looking at getting a vest though, because I get overheated very easily. Very informative!

Anna is a great presenter. Thanks for this video! X

I carry water and Gatorade and fuel on my runs. Love this channel.💯💯

Good advice Anna! I use a bladder pack for anything longer than 45 mins, I need a new one though as its quite a bulky one I got for mountain biking. Will be sure to check out your video on them.

Have you child ride on a bike with you (guess it can be anyone). My sons has done 20+ km with us on runs with extra water. For us it worked well up until about 10-11 years.

You guys (especially Anna) are awesome. My pro tip for bladder packs, turn the bladder upside down and suck out the extra air. Slosh is almost zero.

I have different options which depends on my run. 10k plus I have shorts which has in build pockets that supports phone, gels and soft flask sort of like a flip belt and shorts in one. (make sure the shorts are tied up correctly, lol) for longer runs I have got a hydration pack that holds 1 litre of water and pockets for gels, bars or another soft flask. I hate running with anything in my hand so prefer these two methods.

I totally think Mermaids would agree with you! Staying hydrated is huge!! If it is a shorter long run, I use a bottle. If it is a longer run, I enjoy my hydration vest!! It has saved my life!! The waist belts are too bulky for me to store water but I like my fanny pack to bring my phone for emergencies. When I go I my solo runs, I need that phone. You never know when you will have to call your spouse because you fell or got injured. 🤕

I have my dog carry my water (and his) in his backpack! Good timing on the video, I'm looking at buying a hydration vest.

I love my Nathan brand hydration vest! It’s made with a soft fabric so I can wear it with a tank top or just a bra on a hot day and not get any skin irritation. Also it has lots of pockets! For phone, snacks, a water tank, and soft bottles

I haven’t been running longer than an hour lately and I go before the sun gets up too much (hello heat and humidity when I live🤦🏻‍♀️) but I always have a waterbottle with water and another with Nuun electrolytes waiting in the car for me when I get done. I need to get a belt or vest for when I up my mileage in a few weeks though!

I drink a gallon of water about an hour before I run. It keeps me going for about 3 hours depending on the heat. Great informative video

I'm happy to carry a water bottle, I soon forget it's there. What I do try to do is pre-hydrate by sipping water on the downhills so I'm all topped up for the inevitable uphill that always seems to follow!

I agree that you need to be careful about not dehydrating. As soon as you feel thirsty, it is too late, so always make sure you have enough water. But at the same time, I need to warn people that hyperhydration is just as dangerous. That means drinking so much that your body cannot control it anymore. If you ever have some water and feel weaker after that, it normally is a sign of hyperhydration, so you would have to skip the next drink stand. Like I said, I agree with the running channel about not drinking enough. But what I mean with this comment is that there are always too extreme sides and the best thing is to be somewhere in the middle.

Great video. I use the Solomon handheld soft flask.

Hey everyone! I am a person (aged 42) who has been doing no sports professionally, yet walk at least 10 kms every day with quite a tempo (plus some little cardio at home) and have an energetic life with with a hectic tempo (not during Covid but...) normally. Running was something in my bucket list and last year I woke up decided and all by chance I came across the final register desk of the 15/40 (and mini 12.5) k marathon just 2 days later! Without having run a meter in my life, my goal was to finish 12.5 k alive! (the limit was 3 hrs anyway!) And I did it alive AND in 59 mins! (For me it felt ilke the gold medalist of an ultra! :D hahahah!) (Although I decided to start running regularly, the pandemic broke out, and I couldn't!) Now I will! The ONLY problem I had while running was hydration! I normally drink a lot of water in my daily life. And in the race I was sooo sooo thirsty and my throat was soooo dry I can't tell! So I drank at the stations, yet this time I immediately needed to pee desperately! arghh! And

I have a local 12km loop that has three public water fountains (these are open in NZ). For longer runs, I use a small bladder pack. For longer events that have compulsory gear lists, I have a Camelback backpack. This has good sized pockets on the waist belt for snacks too 😀

I use a Salomon Hydration vest for my longer trail runs,which also has handy pockets for carrying other things I like to have with me.

I use a cheap Ajonjie vest with two 500mils at the front and if it’s a really long one I have a camelbak bladder to insert in the back . I wear it all year and it’s quite simply brilliant. No need for the expensive ones really!

nice video!!!

I need that filter soft flask, that's fantastic!

For really long run, I'll use a hydration vest, keeps me cool especially during this hot summer

You should do a video about how to run with a dog

I have the bladder pack.. it's perfect bringing things with you..

For trail running or long road, I have a Nathan bladder pack that I find comfortable. For just more causal running, my house is on a 3 km loop that allows me to take a quick drink each time around.

I run with a belt (Nathan) that is designed so that there is a holder for a water bottle in the back. For longer and hillier trail running/races I use a belt with 2 bottles and small pocket. Some observations - It seems in your video that you saying do not worry about water until 45 min, but I think it is very important to say that it depends on the weather, terrain, and elevation. In high heat and high humidity, a 45 minute hilly trail run or less in mid-day a runner can easily require water (And electrolytes) . This also depends on the experience of the runner and any health conditions. - Always look forward to your show.

Hi Anna thanks for the great tips and advice 😊 Can I ask which running vest did you use on your multi-day ultra island race please?

Rather than carrying one 500ml bottle and switching hands every mile or so, why not carry two 250ml bottles, one in each hand? They're lighter and won't affect your form / balance...

I use to carry a 500ml bottle of water last year for everything from recovery training to faster training sessions to race day. This was until someone said to me “why do you carry a bottle when you run”. I explained that I like to know I have water if I need it regardless of the distance or time I am out running. The same person then said to me “but you would carry a one kilogram weight in your hand when you are running”. I didn’t really understand what this person meant by that and he then explained that you have more weight on one side than you do the other side and it completely made sense and I stopped carrying bottles. I now either use a running belt that can hold two 300ml bottles or I just run with my old college back for a couple litres of water in

I use a bottle belt, its really snug and can carry gels and other bits and theres also the running pack with a 2lt bladder, good post Anna

I run with an amphipod hydration belt. It has a zippered pocket and space for one bottle (but you can buy other bottles and add-ons to increase capacity). What I found interesting is that my belt places the bottle in the back - in the small of the back. It doesn’t move around and doesn’t bother me back there. The one you mentioned has the bottle on the side. That would bother me more and distract me. Does it slide around as you run?

Very nice

Soft flask (500ml) for two hours on a flat terrain, 2 flasks on a vest for trail running for 2 to 4 hours. And add a 1l or 2l bladder pack for more longer runs. And don't forget isotonic or electrolites on your water too !

Winter I don’t bother too much with water unless it’s a long run and I need some to get my gel down, then I’ll pick a route with public water fountains (I’m in New Zealand). Summer I wear a 1 litre camelbak if I’m doing more than 12k or on trails and I do have a 2.5 camelbak if it’s very warm or doing a race that requires lots of gear. I do have a Nathan waist belt that has two bottles and even though it’s comfy, I can’t stand the sloshing of the water.

I'm probably going to go with Nathan Quickstart 2.0. Has 1.5L bladder. I'm training for HM and I know two things for certain: I can't stand holding anything in my hands while running. And in Minnesota, it gets pretty hot and humid in summer (30c +) and I drink a ton of water.

I live in Dubai, and now during summer with the humidity klimatap said it’s 42C, eek! I run with a camelback water bottle filled with ice cold water and spray it over my head to cool down. It’s so refreshing 🏃‍♀️🥇🎉

I know it’s not healthy but now I can run op to 20km by 30degrees C without water. I just drink before and a lot after. I hate to cary some water on my run. The best way is if you have a biker with you that can cary your water otherwise i just don’t drink no matter what.

Ty.

On my daily runs I do not take water with me but when I'm going for longer runs I take my handy dandy handheld bottle. I do try to sip on water while running but when it's summer here in Chile I will have to get a better hydration system. So this helps a lot

This video is exactly what I need right now haha. I just got back from a 45 min run in 92 degrees F, 104 F with humidity (YAYY American south) and I didn't take any water with me. Sooo brutal

I take a vest everywhere with water on one side and my phone on the other. I like my phone being close when I see critters on the trail

My runs are about 45-50 minutes, taking a big loop that starts and stops at my house, so I usually don't bring water. I've been working to increase my distance and was thinking about bringing some water along, so this video was very timely. I have a hydration backpack for when I bike, but I don't think it would be very good for running. I also have a hydration bum bag, I'm thinking about trying that first before I buy anything else.

I'll take a water bottle with me on any run over 5K. What I'll do is lightly salt the water in my bottle (sea salt or pink salt) and that seem to work very well for me. It's a tip I heard from an ultra cyclist.

I have been stashing bottles on recent hot days the day before at a point on my runs where I criss cross. Runs are somewhere between 20-30km and I carry enough for the first 10km then resupply when I get to my 'feed station'. Everything as you say has been closed, water fountains, shops etc, and impossible to find water out on longer runs on the trails. I use a hydration vest too and gels.

Where I live (South China) after coming back from a long pre-dawn run, my running kit when dropped on the floor sounds like swimming gear, its really that wet! I only drink "zero" type drinks with no sugar for dental reasons. I run fasted which helps to train me to deal with the lack of sugar and I am also lighter fasted.

I am from south africa where in summer it goes up to 36 celcuis. I have a small 1.5 liter camelbak for 10km race i also use it on my day to day run soft flask goes nice into them. But if i go up i use my Salomon av 12 everything goes in there 4 soft flasks and gear. Tip when you go buy a vest check wat you want to use it for i run with trekking poles and they where always in the way. Practice in the heat with full gear you can get used to carrying the weight. Keep up the good work that side.

Great tips. The soft flak is my favourite because it is silent 😁

I use hydration belt with 4 -7oz bottles , works well but looking at getting a bladder vest of some type

ive tried allsorts of ways to carry water, never found one that I like, hydration packs/short pockets/flip belts are too bouncy and I don't like carrying it in my hand, fortunately my bodies adapted over the years and I can run for a few hours without needing water, would be good if I could though

Definitely not how you're supposed to hold that bottle at 6:45... hand around the bottle with the strap cinched down to your hand is the way to go lolz

I do the same: less than 45mins = no fluids. 50m to 120min = 350mL electrolyte bottle hand held. 2hrs+ = camelback 1L

After much digging I have discovered the Camekbak Nano and Ultra handhelds. I've just ordered a Nano and if I get on with it I shall get an Ultra for the winter. Hydration belts are sized for skinny people so unsuitable for me and hydration vests seem to me to be just a bit of overkill for now. I would have bought a hydration belt that uses the flexible flasks if the sizing had been acceptable. A lot more information is required on sizing though. Nobody would buy shoes labelled as small, medium or large thus the belts and vests need proper, clear and unambiguous sizing information ready available.

Everything below 18k I do run without water. For long runs I use Salomon Agile 2. It's a very slim veste with 2 soft flasks (500ml each). I like it.

I use a bladder pack on runs longer than an hour, mostly because I don't like carrying anything in my hands. On shorter runs, a 300ml small bottle is usually enough if needed at all.

I use small polythene sandwich bags with a knot tied in each end tucked into the elasticated pockets on my shorts. It means I can distribute the water in different pockets, but I can only use them once, they don't hold much and sometimes they leak... Soft flasks or bladder packs might be the way to go. Carrying water bottles in my hands leaves me with neck/shoulder/back pain for days!

Right now I have the Nathan speed shot that fits in my hand. That works for now since I’m building up my mileage. I think I might need to buy a vest soon tho.

I am new to running so testing ideas out, ran with a bottle in hand but didn't enjoy it, so I tried a bottle on the side hip attached with a belt it was OK but definitely noticed some pain on the hip so now I am now using a belt pack with two small water bottles which feels comfortable.

I’m still a noob at running with 1 year of consistent experience. This summer I got the Salomon adv skin 5 and it’s pretty sweet. Water can go on front left or right or in a bladder. I’m from Houston, Texas so any run over 20 minutes ends with me sweating a pound or two.

Flipbelt bottle if I need just a small sip, handheld if i run an hour and if longer or on trail i prefer a vest with bottles or a bladder.

I have never looked back, after getting a bladder pack for my hikes. It takes up to 2L of water, but I obviously don't need that for my runs, but it's perfect on my full day hikes in summer. The only trouble I have with my bladder is that the tubing and nozzle tend to freeze, during my wither runs. Last week we had -20C, which basically rendered my bladder useless after a few kilometers. :D

Drinking gives me a real boost when running, just a quick swig will keep me going. I’ve just got myself a hydration pack and will use it even on shorter runs as it’s such a help for me.

This was a great video... as always! Good recap. I sometimes run around my house and hide my water bottle in the bushes on the shade. I calculate my intervals and stop to get water in between those. I am actually doing a vid about this on my channel

I only just started running in March/April. When it was colder I was ok with my 12oz I drink with my vitamins before a run. But as soon as the heat hit I needed to take water with me. I have a FlipBelt and have a 5oz and 12oz bottle that can slide in the belt. But I end up carrying it a lot of the time, at least lately.

I prefer the waste belt compared to backpacks but do have a bladder pack that I use on occasions (I.e long run/hot day etc)

I don't tend to bother with a drink if I am only running a 5k for example. 10k depends on the location of the run and the weather. 10 mile I tend to take a bottle or a bladder in a back pack. On a hard Track session I have a bottle at the side of the track. I only tend to drink on the bike leg of a triathlon. Usually there is a drink station on most run legs of a triathlon.

I fashioned a duct tape strap and taped it on the side of an ordinary 750ml water bottle so it stays in my hand without much gripping at all. Very janky, but I bet it's lighter than just about any commercial product and quite a bit cheaper too :)

Up until a few weeks ago I hardly ever took water with me for any run (or any nutrition really). Sometimes I took some Tailwind with me if I ran for longer than 2.5 hours but I only do that every two or three months. So what changed? Well, we moved from Madrid to the coast and Malaga is much more humid than dry Madrid. Even running before sunrise I've been sweating a lot more than I did back in Madrid and noticed I was feeling more fatigued almost from the very first run here. I generally don't like carrying water but I have started to wear my hydration vest for my long runs. During the week I take Salt Tabs and drink an extra glass of water or two before heading out the door. Seems to do the trick. Sometimes I take another Tab after a run depending on how I feel. They really work wonders. I will occasionally take a bottle of Tailwind with me during the week but carrying water is a pain in the a** and I can't be bothered to use my hydration vest for anything but along run. I still haven't found a decent running belt that can carry water. I tried stuffing a Salomon soft flask in my normal running belt and it didn't go well. It's almost impossible to put the bottle back without stopping and water always spills out. I may eventually look at a handheld bottle but I don't love the idea...

As someone very prone to dehydration despite all my pre-hydrating efforts, I have to have a pack on me for any run over an hour! And plain water is NEVER enough-my go-to for electrolyte replacement is a mix-in powder called Liquid I.V.😋💦 Be aware that some electrolyte beverages with higher sugar content can actually expedite dehydration!

i found waistbelt is a total nightmare, very bouncy and bulky.i like handheld bottle for short runs, super easy for a quick sip. I should have a hydration vest for my long runs but still doing some research.Thanks the running channel for bringing up this topic.

Just a small heads up, if you do have a bottle with a handle strap like that Ronhill bottle.. don’t hold it like Anna did, sorry Anna.. shove your hand between the bottle and the strapping.. if you’re lucky it’ll be tight and you won’t have to grip as tight. Having said that.. even though I always end up running with a bottle at some point during a marathon event, I hate it, I instead run with a bladder regularly as I find it more comfortable. Funnily enough bought a running vest recently with the intention to use it for my first official longish trail runs this year, that have now been cancelled or pushed back thanks to covid, that has the soft flasks in the front and found it quite comfortable, however found you do get a little bit of a weird bounce with the water moving up and down in the soft flask on your chest.. not a slosh or splash, I imagine as I’m a guy, a similar feeling to have a bad sports bra? without the pain 😂 wasn’t really uncomfortable though, just took a bit of getting used to.

Hi guys, I'm looking for some advice... In preparation for the London Marathon, I've managed to increase the distance of my long run over time by adding an extra mile each week to my goal distance. For example, last Sunday I ran 14 miles, and this Sunday I plan to run 15. I'm still running shorter distances and doing tempo work during the week, but allowing rest days following the long run. Would you say that this approach is too much, and if so what would you suggest? Thank you!

Used bladders before but it’s keeping them clean and stop them furring up. Just use a UD vest and Salomon soft flasks much easier as you get longer straws for them easier to drink from

I have a belt that holds two small bottles and just enough pockets for phone, keys and a little snack. I had to try it on every different height to figure out how to stop it from bouncing annoyingly, but it worked out in the end!

Check out FlipBelts - they’re an Aussie company that make waist belts that you can add water bottles (specially designed to fit) into - hands free no sloshing, can’t even tell it’s there - also can hold keys, phone, gels etc. I’ve had mine for 3 years and love it - use it every run 👍👍

Thanks for the tips. Please tell me that is it safe to store lemon water with sugar and salt like electrolytes inside the bladder pack? Please help.

This year (prior to injury) I have been running laps through and around town back to my truck where I keep water bottles stashed. I am seriously looking forward to a bladder pack tutorial and demonstration guide. As usual this video was great. Thanks for that.

I carry a small spray bottle that I have some electrolytes mix in and it fits in my waist pack. Few sprits every 1km just to get rid of the dry mouth works a charm.

Majority of the time i run without water, however for the supper warm runs, i use a camelpak water bladder.

With allergies and asthma I must carry something to drink and clear my irritated throat. And with trouble keeping myself from overheating I keep my handheld, soft flask really cold. A Fleet Feet Run Crew member showed me her vest pack that she freezes; with the electrolytes in the water it becomes more like a slushy, keeps her cooler and is drinkable right away. As soon as I can afford one I’m trying it. Right now, I put ice packs in my hat, gaiter, and my back straps and freeze my electrolyte water in my handheld bottle.

I like to drink a sip of water as my mouth gets dry. On a normal day, I tend to like having 10 ml of water with me for an hour run. Feels like I run faster and am less tired, like some of your facts early on in the video.

i get side cramps when have anything in my stomach, even a few swigs of water. How can i prevent that?

I am lucky, my running route has 6 fountains along the way, I just pause my watch and drink from there.

How big is the pocket on the Ribble belt? I'm looking for one that will fit my almost-7-inch phone

i make these little water gummies for when I go for a run, its not as good as some things but better than nothing