Needing a bit of advice…
What do folks do for hydration during long runs?
Ran my first half last weekend and was really dehydrated for the last 5km to the point I stopped sweating.
Going to have to find a way of carrying water, don’t fancy a vest though as I get hot enough with just one layer.
Any suggestions?
Thank you muchly 
Up to about 15k I carry a bottle in a running belt, but over that disatance - especially if warm - I tend to use a vest with a bladder as it's most comfortable. In an event I try to rely on the water stations. If you really don't want to wear a vest, depending where you are running, you could set up your own water stations in advance. Or loop past home to pick up fluids? Or have a support crew on a bike perhaps 😆
Anything over about 14km I carry some fluid on my back in a hydration "vest". I don't have to fill the 1 litre bladder all the way.
It depends on the weather. On a hot day I'll take more fluids than on a cold day.
The trick is to expel all the air from the bladder.
Also if the run's going to be 90 minutes or more, a little bit of something sugary (eg. jelly babies or fudge) every km over 10km helps stop me getting wobbly legs.
Hi Reggit. With a bit of trial and error I’ve come to the conclusion that I won’t wear my hydration vest/bladder at events any more. It became a source of irritation towards the end of a HM race back in September. Not necessarily too hot, just annoying.
I have a belt with two small bottles that I use on longer training runs, and I’ve used it at events too. That’s pretty good. 😀
Thanks, I think that belt is the type of thing I’ll be looking for. Guessing it’s a bit of trial and error to find a solution that works.
Hi Reggit , I use a hydration vest for longer distances, or a soft bottle in a flip belt or pocket if I don't need much water. In summer I chill the filled water bladder in the fridge before running.
Personally I find that drinking plenty of water over the days and hours before a longer run makes a big difference and is easier than glugging while running! Not saying you don't need to take water, btw, just observing that if you're well-hydrated when you go out you'll probably need to drink less while running. Though you might have to make the odd unscheduled stop! 😉
You’ve probably hit the nail on the head, I probably don’t drink enough whilst at work. I drive a van and find I can’t always find anywhere to let fluid out again 😆
Totally agree with Cmoi here during my last half I hydrated well for the full week leading up to the event and also carb loaded, I was fine with the water stations on the course and I didn't need any food.
The other option is a handheld. I use a hydration vest for trail running as I have to carry other kit. I’m not a huge fan of it for road running due to heat. I carry a small bottle that fits in my flip belt like Cmoi but I’m keen to try a handheld like the Nathan Speed draw 👍🏻
I prefer to have my hands free. I don't know how folks who run with their phone or a water bottle in one hand keep their balance.
I did the GSR with a handheld bottle the first time, and swore never again! Had to keep switching hands and it was super annoying. 🙄
That’s good to know cheekychipmunks 👍🏻 I haven’t used one but know that Seth James DeMoor recommends the Nathan one.
I just found my arm began to ache as I was running somewhat out of balance RW. Some people might not mind - I did! 😅
I’m so glad you commented for Reggit as I would hate to recommend something that doesn’t work & I haven’t tried it. Just don’t love my hydration vest 🥵
Maybe you’re right nowster
Always looking for a good solution as regularly have to carry hydration in Oz.
I always buy running shorts/ leggings that have two pockets, and a small bottle in each keeps me hydrated enough on a HM 👍Hope you find a solution that suits you🤞
I haven't run anything longer than 1 time a 10 miler, but even for 5K I wear my Nathan hydration vest. I pop in 1 flexible bottle of 600 ml (not full when doing only 5K) and it has multiple pockets to carry my phone, gels, handkerchiefs (I need LOADS of those for my snotty nose) and other stuff. And yes, even for 5K I carry water, I sip a very small sip every 5 minutes.
I use Decathlon trail running tights/capris/shorts - they are one of my favourite bits of kit as they have loads of pockets (one for keys, one for my phone, one for snacks, one for tissues and crucially one that's big enough for a 500ml soft flask, which I find is enough for me for a half. If you need more fluid on board you could probably put 250ml soft bottles in the side pockets.
decathlon.co.uk/p/men-s-tra... or decathlon.co.uk/p/women-s-t...
Thank you for that suggestion 👍
I’ve got some ancient ROnhill capris with a big back pocket and two side slide pockets I can get a 250 ml soft flask in each side pocket.
I like my hydration vest with the two 500 ml soft flasks in the front but I don’t like the bladder and have not used it yet. I suppose for an unserviced ultra on a warm day I might have to I save water bottles and then I can just refill them and bin them en route. Or you can take some money, dash into a shop and buy a bottle of drink and then bin the bottle once you’ve drunk it.
I did a half marathon today without my drink on board. I took my running snacks
I use a hand held if I have to but don’t like to.
You’ll find out what suits. You might have to have a few goes before you find what suits you. The Kalenji soft flasks from Decathlon are very good!
When you dehydrate whilst running you are losing electrolytes through sweating and once your glycogen stores get depleted, the game is over, you’ll have to stop. Water alone is not a solution, no way would you be able to last a marathon on water only unless you’re a top athlete. Hydration is the key and you need to figure out how to find something that suits you, either electrolyte powder or tablets or solids. I’m terms of daily hydration, if you don’t drink at least a few litres of water daily and eat electrolyte rich food (fruit and veg, mostly) you are likely to be bordering on dehydration and your long runs will suffer as a result. A lot has been written about it, you can check out my blogs as well. Also, never underestimate the danger of over hydration either, as a result of drinking too much when running. Balance is the key.
I used to think the same about a vest but they really don't make that much difference overall and the space is invaluable. Make sure you get one made of mesh and you can pick one with the smallest foot(back)print.
As a truck driver I know exactly what you mean, I do a lot of my hydrating after work but usually still get through .75l and a couple of teas during the day.
Waist bottle belts sound good but they flop around on long runs. Carrying bottles messes with form and can create tension in arms/shoulders. Even soft flasks in pockets (and I do this on short runs) can be very annoying banging rhythmically along.
Depends on your long term goals, but if you want to go long, find a good vest.
Wow! Thanks for all the suggestions, I think a trip to a sports shop is in order so I can browse available options.I’d never considered bottles banging against your legs, I can see that being annoying. 🤔
I would look to your daily routine. mrrun makes a very good point about hydration needing to happen before a run not during.
For longer runs you need more than just water, but if you are not drinking about 2-3 litres of water the day before a run you are fighting a losing battle from the start.
You body takes time to digest the water to get the benefit and I would suggest that by the time it starts to have an affect you have probably already finished.
We are all different but I don't carry water on any runs. I make sure I hydrate in the 24 hours prior and sometimes have a drink before setting out (though not to much as this just sits in the stomach) I will take some if available during an event, but that is more to stop my mouth getting dry. I am a HM runner at most so can't comment on longer runs either.
Good luck whatever you decide!
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