Hydrating on your runs
As we head into the warmer months it’s time to start thinking about how you hydrate on your run. It is important to keep hydrated on your run, keeping hydrated will never hurt you, it will only help you. There is nothing tough about running without water or fuel, it can affect your overall performance and is quite dangerous.
If you are heading out for a 30-45 min run or less you probably won’t need fluids, but if it’s a really hot day make sure you have plenty of fluids on hand when you have finished; but if the temperature is extremely hot and humid take fluids with you just in case.
As runs get longer (60 mins or over) you might want to think about taking water with you especially if you are planning on fuelling as well as fluids with help, you with your digestion.
If you are pregnant, it is always advisable to take fluids on all runs.
If you are racing take fluids with you as a back-up, races have been known to run out of water at the water stations so make sure you are not reliant on somebody else for your fluid needs.
Prepare you post run fluids by putting full water bottles in the freezer the night before, take them out the morning of your run, leave them in your kit bag so that when you return from your run you have ice cold water on hand.
What are the options for carrying water on the run?
A Waist Pack
A single water bottle sits to the front or back of your pelvis or off to the side along your hip. Useful if you find the mini water bottles too bouncy.
Hydration Belt
Several mini water bottles worn around the waist.
HydraQuiver Single Barrel
This back pack has multiple compartments - two shoulder pockets for gels/small phones, plus the water bottle which is easily accessible on your shoulders.
Camel Pack Hydration Vest
This hydration vest enables you to sip directly from a large hydration pouch on your back. Other styles let you carry water bottles in pockets at your chest.
Handheld bottle
There are lots of options available, either plastic water bottles as shown or collapseable water bottles that reduce in size as you drink the water
It’s always best to try a few things out and see what works for you as other options are stashing water bottles along your route, this is something that we do in RunVerity when we know we are running a longer route. I would always advise knowing where any water taps are along your route and take an emergency £5 with you just in case. I have been on a longer than planned run on more than one occasion, mainly due to getting lost in my early days of running and I’ve been known to knock on stranger’s doors asking (well ok, begging) for them to refill my water bottle! And of course, nobody said no :)