There are many ways to carry water during your run. Some runners swear by a running vest, while others prefer a soft flask that fits into a belt or in your hand.
A running vest has the added value that you can carry other items, such as a jacket, extra shirt, or some nutrition. This is therefore an ideal option for long hikes. Most vests also have front pockets for your soft flask, so your drink is always within reach.
Soft flasks are flexible bottjes that you can store in a running belt or in a pocket of your shorts.
Handhelds are soft flasks that fits nicely in your hand while running.
Before your run: start well hydrated by drinking water in advance. Keep an eye on the color of your urine. If it's dark two hours before your activity, drink a bit more. especially in warm weather, it's important to begin your workout with a good hydration balance.
During the run: the longer you run and the warmer the temperature, the more important is your fluid intake. A general rule is 100 to 200ml every 20 minutes, which equals about 500ml per hour. Don't stick to this too rigidly, as it's not an exact science. Temperature, your pace and body weight and the amount of sweat all play an important role. In extremely warm conditions, we do recommend adding electrolytes to your water.
The golden rule: don't rely on thirst. Thirst is mostly the sign that your body is already dehydrated.
After your run: replenish your fluid balance by drinking enough after your workout. Have you just completed a tough race or training session? Then opt for a recovery shake to replenish your carbohydrates.
Of course. Hydration is also important when you go for a (long) walk. A vest is most popular among hikers, as it also provides space for an extra jacket, shirt, or nutrition. If you prefer using a soft flask, that's prefectly fine. It all depends on your personal preferences.
At Runners' lab, we offer a wide range of hydration systems, from running vests to soft flasks and handhelds. You can easily order them in the Runners' lab webshop.
Would you like to get more information about specific hydration systems? Visit one of our Runners' lab stores, where our advisors answer all your questions.
