Running and Hydration – Carrying Fluids
Tips to Help Runners Carry and Access Fluids When Working Out
Feb 24, 2009
When runners figure out they need to drink while running, the question then becomes, how do they carry that fluid when they are training? The answer is often to come up with plan to carry as little as possible and get access to the rest.
Fluid is Heavy -- Carry Only What You Need
Pick up a jug of water in the grocery store and anyone will realize that water weighs a lot. After runners take sweat tests and figure out how much fluid they need to be drinking, they often get glassy eyed thinking about carrying a mere gallon or two of water around for a hot weather run. Runners need to come up with a plan to carry some and access the rest of what they need.
When deciding what the physically carry with them, runners need to think about the following:
- How frequently they are drinking
- How quickly they will empty the bottles that they are carrying
- When they will have opportunities to refill bottles
A good hydration plan would allow the runner to carry one or two 16 oz. bottles of fluid and then re-fill those bottles when they are consumed. On a day with normal temperatures, most runners will drink about eight ounces of fluid every 15 minutes. This means that two 16 oz. bottles would last a typical runner about one hour. As the temperature rises the amount of fluid being consumed also rises, meaning those bottles will be empty more quickly.
Stopping For More Fluid
In planning a route, consider how and where bottles can be refilled. Here are few ways to plan routes to have access to water:
- Plan loop courses that run past a waiting car or someone’s home as often as needed to refill bottles.
- Map out courses that pass by parks or other public areas that have drinking fountains for water as often as needed to fill up.
- Carry some cash or a debit card to purchase fluids from convenience stores or grocery stores.
When making stops, time is of the essence, so avoid taking long breaks or cooling down completely. When using a home for stops, put the fluids out in the garage or on a porch to avoid going inside and getting sucked into a conversation. Set up your own “aid station” on a table so that it is an easy grab and go passing by.
Using a car, or multiple cars, as fluid stops can be very useful handy. If running with friends, drop a car with supplies at the half-way point and then head to the start together.
What to Carry with You
When concerned with wight, the lightest products are electrolyte replacement solutions such as Nuun Active Hydration. These products come in the form of a tablet added to plain water, turning any drinking fountain, sink or hose into a source of electrolyte solution. Many of today’s sports drinks also come in a powdered form. By carrying powder or tablets, the runner reduces the weight of what needs to be carried and still has access to electrolytes or energy with the addition of plain water.
If runners really have no access to fluid, such as when trail running, they may be forced to carry everything they need. Hydration packs, such as those from Camelback, can carry 80 or 90 oz of fluid today. This would be enough for a 2-3 hour run. Although they may be heavy, if the fluids are required don’t skimp on them.
Hydration is a requirement for runners. A little planning can make it an easy addition to any long run.
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