Sunday Long Run: Just Add Water

“Train like you race” is a common trope in the running world.

It handcuffs a lot of people into hampering their training, because they want to always be simulating race day conditions. One particular way people limit themselves in training is simply not hydrating intra-run during summertime.

The thought is to “train like you race”, so most people are not carrying water with them, even on short runs. What they miss though, is the fact that they are training in the heat, while most likely racing in cooler temperatures (fall).

Simply put, in the cooler weather, you will be running/racing with more water in you, due to less sweat being produced. In the summer, you will have less water due to more sweating. To offset this, more water intake is needed, especially during training! Even though you will be taking in more water during training, your hydration levels will be similar from the hotter conditions to cooler. So essentially, you are training like you race!

Keep your hydration levels as stable as possible! Don’t feel “lesser” because you need to bring water for a short run.

My favorite lightweight hydration setups:

1. Flip Belt + 8oz Clip Bottle

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You can find both of these items on Amazon for ~$35 and ~$10. It’s cheap, lightweight, and easy to use. I like clipping the water bottle right over the belt. They weren’t made specifically for each other, so it is a bit of a “retrofit”, but it still works.

It stays tight to my body and I barely notice them. Any short run in the heat, I will take this just to have around half way through. If I run through a public space with a water dispenser, it’s an easy refill as well.

2. Larger Running Belt w/ Water Bottles

Nike makes one, Nathan makes one, I’m sure REI makes one, Osprey makes a nice one—to only name a few. Bottom line is, many companies make these.

The problem with this one, in my eyes, is that it is a bit beefier and may weigh you down more. A lot of these are also made with buckles, versus the more stretch-friendly material of the Flipbelt, so they are prone to moving around more on you.

That being said, these styles of belts are great from a utility standpoint. They can securely carry two water bottles, and any gels/calories you may need. Key point is it’s secure, where in the first setup I displayed, the bottle wasn’t built for that belt and can move around on you. Something to definitely keep in mind.

3. Handhelds

Handhelds are great because you can size up/down on the bottle depending on need, without it feeling too different. Almost every brand in the running space makes some version of this.

These definitely feel weird at first, and take some time getting used to. If you’re someone who pumps your arms when running, then this will feel extremely weird.

I also do not recommend these to someone who is normally running on trails either, as it becomes a hazard. If you trip while wearing one of these, you won’t be able to properly break your fall.

Either way, an extremely convenient way to carry and consume water while running. What I do like about this setup is the ease of being able to drink the water. With the belts, you have to wrestle the bottle in and out of the holders, where this one is always ready to be sipped.

4. Vest

The hydration vest is the most common among new runners, as they usually feel the need to bring as much water and calories with them as possible. Which is fine! They usually end up graduating to smaller options, as they become more adapted from their training.

Almost every runner owns some sort of vest like this one in the picture. They are great for long runs, trail runs, hikes, and basically any bipedal activity over 2.5 hours.

The storage is awesome, you can pack a day’s worth of food and water, your phone, and anything else you might need. Most have storage in the back for a 2 liter bladder which you can loop a tube through as well.

Awesome utility for longer efforts where you won’t have access to hydration or food sources for a while.

My one problem with them is that they are golden handcuffs for many. People become so reliant on them that they end up never taking them off. This then leads to their training being hampered because they’re carrying all of this extra weight. Use these sparingly or only when you truly need to!

When it comes to running, always go as lightweight as possible.

For all readers: What is your hydration setup in the summer?

-BTR