Any runner will tell you that hydration is a key part of running, especially when you’re tackling longer distances such as marathons or running in warm and humid climates but we bet you’ve pondered the question of “how to carry water while running?”. You’ll only be able to reach those peak levels of performance when hydrated because it can warn off the effects of cramps, fatigue and overheating. But hydration isn’t just key during a run or race, but both before and after as well.
According to the National Academy of Science, Engineering and Medicine, women, on average, are required to drink 2.5 litres per day while men need 3.5 litres. But when you’re running, this is only going to increase!
In this blog, we’ll be taking a look at how hydration plays a part in running and how best to carry your water out on runs to make sure you stay refreshed and energised all the way round.
Carrying Water During a Race
When carrying water on a run, you want it to be both convenient and accessible. After all, you don’t want to be fumbling around for your water while you’re trying to run that PB. But don’t worry, there are a few options from which to choose depending on your needs. Hydration belts can be worn around your waist and normally have small water bottles attached to them. These are great for short races or training runs as they offer you great access to water and you won’t have to disrupt your stride when grabbing it.
Another option which is popular on shorter runs is a handheld bottle. These are a great choice for runners who want to keep things simple. These bottles normally have a hole in them so they can be easily held whilst running. They may also come with a strap so they’re harder to drop.
A more hardcore option for those doing long races such as marathons or even ultra-marathons is the running vest. These usually come with either a built-in reservoir or bladder and/or will have space for running water bottles on either side of the torso. This means they can be worn comfortably for long periods of time. Each option works perfectly for some people and different types of running.Â
Carrying Water on Trails
Trail running provides its own unique challenges. You’re not going to have water stations every few kilometres or your local shop to purchase some water on your way round. Instead, carrying a hydration vest and making sure you have enough water to keep you going through your run is imperative.
These packs are lightweight meaning you can carry plenty of water with you on your trail run. You can also carry any snacks you may need as you keep your carbs topped up as you go or any maps you require for navigation. You may also be running near streams or natural water sources. It’s important, particularly when livestock are grazing nearby to filter any water you take to drink from these sources. A filtered water bottle would do the trick or a life hose.
Drinking Water While Running
You may be thinking: I’m running, how am I supposed to drink at the same time? Well we’ve all been there. It definitely takes some practice and getting your stomach used to the process is really important. Some people prefer to stop and walk as they take on water and that’s perfectly fine as well; whatever fits with your motives and goals.
For those wishing to continue on their speedy way, small sips regularly is the best way to hydrate. Don’t wait for the dehydration to kick in, that’s too late. Drinking early, little and often is by far the best way to go about it.
If you’re using a hydration vest or belt or a handheld bottle, try to sip every 10 to 15 minutes to keep you topped up but do adjust this based on the conditions on the day. You’ll need far more water on a hot and humid day than you would on a cold day when it’s raining.
Also, a top tip here for races where they hand out paper cups. These are really tough to drink from, sometimes you end up putting more all over you than actually in your mouth. While this does a job to a certain extent, if you want to get more of that water into rather than on your body, try bending the cup into a spout which is easier to drink from.
How Often Should You Drink While Running?
There are plenty of different factors to take into consideration which vary from runner to runner. Your body weight, the intensity of your run and the conditions are the most important. But as a general rule to remember. Between 100ml and 200ml every 20 minutes is a good aim.
A marathon will definitely be on the top end of that scale. But the most important thing is to listen to your body. React to any fatigue you feel or other signs such as a dry mouth or more concerningly, dizziness.
How Can Filtered Water Bottles Be Used for Running?
Filtered water bottles are a great tool for runners, especially those who love the trails and aren’t running in built up areas too often. Pure Clear’s filtered water bottles come with built-in filters which remove impurities, giving you safe and clean drinking water no matter where you are. You can be confident refilling your bottle from natural sources like rivers and streams without worry of contamination. They’re also a good eco choice with single use plastics reduced thanks to a reusable bottle.
To conclude, hydration is of course very important but thankfully there are plenty of ways to stay safe and take on enough water while running. From hydration belts and handheld bottles for shorter runs through to hydration vests for those ultrarunners enjoying trails.
And while out in the countryside, filtered water bottles and hoses are essential to keep you going when clean water stops may be few and far between.
Check out Pure Clear Filter’s Life straw in action:
We hope you feel more informed about the importance of hydration while running and the options that are open to you. If you would like more information on our popular filtered water bottles for running, please contact that team here at Pure Clear Filters today.
Pure Clear’s filtered water bottles are also perfect for travelling, hiking, the outdoors, gym work and cycling. If you’re more of a fan of those activities, check out our ranges today.
