5 Ways to Stay Hydrated During a Long Run

Pros: A typical handheld bottle holds up to 20 ounces of fluid and includes an adjustable strap to help keep it in place as you run. Most handhelds are ergonomically molded to fit your hand and have a minimalist approach to storage, with just enough room in the strap’s pocket for electrolyte tabs or a gel. A bottle like this is the way to go if you hate carrying anything around your waist or on your back, for shorter long runs, or for runs where you can fill up along the way.

Cons: Most handheld bottles weigh between 1.5 and two pounds, and having that weight swing at the end of your arm thousands of times during a run can create muscle irritation and alignment issues in your upper body. Carrying only one bottle limits you to one type of fluid at a time.

Pros: Belts allow for hands-free running, accommodate a variety of fluids (so you can put water in some and sports drinks in the others), and include two to four eight- or 10-ounce bottles. There is an extra pocket to store fuel and keys. It is sized and made of flexible material for comfort and easier breathing. The weight is well balanced over your hips, which provides a more stable load on your body (versus when you’re carrying a bottle).

Cons: Some runners are uncomfortable carrying anything on their waists. The belt can move if it doesn’t fit well—make sure to buy tight, as the weight of the fluid will pull it down. It takes more time to refill multiple bottles. Although you can carry up to 40 ounces at a time with a belt, you still need to plan to refill on the longest training runs.

Pros: Hydration packs are the way to go if you want to run for hours and not worry about refilling. They commonly include 1.5- to two-liter bladders (50 to 70 ounces) and several easy-access pockets for on-the-run fueling. They offer a bounce-free, hands-free, ergonomic way to carry your fluid and fuel during long training runs. It is a comfortable alternative for those who don't like wearing belts or carrying bottles.

Cons: Two liters of fluid alone weighs in at 4.4 pounds—the weight of the pack will cause you to expend more energy per mile. Because there is space in the pack, there is a risk to carry too many items, which can add more needless weight. Using a bladder can make it more difficult to gauge how much fluid you’re consuming because it’s out of sight.

Pros: By planning your route around an “aid station” (with a cooler full of fluids, sunscreen, and whatever else you might want on your porch, in your car, or stashed along a route), you needn’t carry anything. For long, hot, runs I plan my course and plant my aid station at the trailhead of a shaded out and back trail. It allows me to adjust the length of my loops, refuel regularly with cold fluids, and break up the mileage into smaller pieces.

Cons: You might need to run a fairly short loop or out-and-back on hot days. It can be tempting to quit a challenging run early if you’re continuously circling back to your house or car.