FUEL: June 12, 2013

Carrying Fluids on the Run

As we start to enter the warmer months, and begin to focus more closely on the importance of hydration as it relates to performance and overall health, it’s important to consider how best to adequately hydrate while training.  One tried and true strategy is pretty simple - ensure fluids are available...and carry them with you during your training.

There are many products available designed to make carrying fluids convenient and comfortable, and most can be placed into 3 categories:  handheld, waist pack and backpack.  Personal preference and duration dictates which one to use.

Below listed is a quick guide and explanation of each, as well as examples of products some of our other clients and trainers have had success with.

The Handheld. This is the simplest way to take fluids with you. These glove-like handheld bottles feature a strap that attaches to a bottle, eliminating the need to waste energy by gripping them. You simply slide your hand through the strap and go. You will need to get used to the weight of the bottle, but the benefit is that you can easily drink while running (and some even have a small pocket to carry an energy gel or a key).  Also, these bottles are wide-mouth style, which are easy to fill, can carry ice, and are easy to clean. Examples are the Camelbak Quickgrip, the Amphipod Hydraform Handheld and the Nathan Quickdraw Plus.

The Waist Pack.  There are three types of waist packs: the single bottle, the dual bottle and the multi-bottle.  The typical single bottle waist pack enables the transport of 20-26 ounces of fluid with some additional storage capacity for small essentials.  Dual bottle waist packs double the fluid capacity of single bottle waist packs (and sometimes the storage capacity too) and multiple bottle waist packs allow for the distribution of fluid weight by placing small bottles around the waist. An advantage of carrying more than one bottle is the ability to have more than one fluid type; for example, water and a sports drink. Examples are the Nathan Elite Surge Pack and their Elite 2v, or the Fuel Belt Classic Series multi-bottle packs.

The Backpack.  If you are heading out for several hours, you may consider carrying a hydration pack. These packs contain a reservoir that holds 50-100 ounces of water and you drink from the pack by way of a tube and bite valve that hangs over your shoulder. There’s room for food and some clothing, but the big benefit is that you have lots of fluids with you for those times when you will be out long and are not near stores, like when you are trail running. The trade-off is that they are heavier than the other options and they can make your back uncomfortable, hot, and sweaty if not well ventilated. Also, the design of some packs are less geared toward runners (for example, they don’t have built-in waist belts) and tend to flop around.  One of the most popular packs is the Nathan Sports HPL #020.