Hydrating During Your Run: The Logistics
Since writing the Hydration on the Run blog post I’ve had several discussions with clients about putting it into practice. This blog is about the logistics of getting water/fluids during a run, especially on longer runs when we might need a lot of fluids.
There are several options, and your choice will come down to personal preference. In other words: how much do you hate carrying things while you run?
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Easy-Going:
The simplest option is to carry a hydration belt, backpack, or vest. My clients generally prefer a backpack or vest vs. a waist pack. More ergonomic and can hold a lot. On longer runs, or on really hot days, you may have to start out with a lot of fluids which will be heavy. But the good news is that the belt or backpack will get lighter and lighter as you drink up.
This summer I purchased my first hydration vest and I really like it. My runs aren’t super long (max of 12miles) but in really hot weather I appreciate being able to carry water with me even on runs as short as 8 miles.
Willing to Compromise:
You can carry a very small hydration belt with mini water bottle(s) or a handheld bottle. These will obviously not hold enough fluids to get you through a long run but you can refill these at a public water fountain or loop back home or to your car mid-way through the run to swap out with another full bottle.
Absolutely Will Not Carry:
This here is the category I used to fall into. As someone who was unwilling to carry anything extra during a run, I would plan routes where I know there are functioning water fountains for my longer runs. If that is not possible, I would return home or to my parked car in the mid-way through a run (or as often as necessary) to hydrate. When looping back to home, I would leave a bottle on my front step or somewhere outside to minimize the interruption to my run.
Risk Taker:
You can leave a bottle (or bottles) stashed along your route in advance. The reason this is risky is because someone could take it, dispose of it, or drink out of it while it’s unattended. This is highly unlikely but certainly possible. I personally do this while running intervals in a park or along a running path. In this case, I run out and back from the place I have my fluids and hope that anyone nearby will notice that it’s in use and is not litter.
Blessed with Support:
Some people are lucky enough to have a friend or family member willing and able to bike alongside them and carry their fluids. If this is you, you are blessed. Definitely the top option as you’ll also have company and encouragement!
Nicole Sifuentes is a full-time Running Coach for adults of all ages and abilities. She is a former professional runner and 2-time Olympian, and Certified Strength and Conditioning Specialist. Read more about her services, and schedule your free coaching consultation.
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