running and hydratation

A question about : running and hydratation

Fellow runners, how do you keep hydrated?
I've started taking on running outside this summer and found that running up to 10k and I am ok without drinking anything whilst running (although probably not ideal), but now that I do 15k +, I am finding that dehydration sets in and affects my performance.

My problem is that I used to carry in hand a bottle (divided in two parts so you hold on to the half part only) which was ok, until I started to run longer and more often and it started to really hurt my shoulder. Try alternating the hand to carry it, but still I found it hurt my shoulder after a while.

I ended up buying a belt, one with one large bottle which I found totally unmanageable, and then one with the three smaller bottles, again, can't stand the bouncing around my waist that comes with it.

I've looked around and can't find anything else. When I look at fellow runners, many seem to be running without anything so wonder what they do.

Any advice welcome!

Best answers:

• I use a belt and a little loop bottle which I hook so it tucks into the small of my back. I'm pretty slow though - I can see it would be really annoying if I was running at a reasonable speed.
• What about a camelback?
• I use several things. I have a belt but it just has 2 bottles and they sit right on the hip bone. I am not a big fan, but Ive trained for a couple of halfs in them in v hot weather and they have been a godsend! I bought a fitsip this year and that did me for some of the warmer days here up till about 10 miles with powerade. It only holds something like 250ml and I did feel like I needed more, but it was better than the nothing I was previously taking out. The fitsip is quite cumbersome and sweaty but I do prefer it to the belt for between 6 and 10 miles.
  What I do do on my slower runs is sometimes try to time it to run past a shop and nip in for a bottle of water then chuck it away... or if you run past a sympathetic cafe that you often frequent - sometimes you can get a wee swill of water
  hth
• Thank you for your suggestion. I do have a camelback, but using it for bike rides and once filled in with a bit of water, they get quite heavy and sweaty.
  I had never heard of the fitsip, will look into this, although you say that this is cumbersome too.
  I think I need to accept they is no perfect solution!
• It is a bit cumbersome but I am really fussy and small things annoy me when running-like holding a bottle - but it h a s been a good purchase. A bit of sweat is dealable with compared to sore shoulders!
• What's the area like where you run?
  I run down a cycle path/country lane, and have seen other runners leave a bottle by the side of the path to drink from as they run back past. Obviously not ideal if your running through a town or don't pass the same point more than once on a run, but might be an option if you're running somewhere rural.
  I don't tend to take water with me on a run though as drinking even a little bit gives me cramps, I just make sure I've drunk plenty throughout the day so I'm hydrated when I go for my run and then drink when I've finished.
• depends on your preference but you could consider using energy gels on your longer runs (or taking a load of jelly babies to munch on)
  some people get on fine with just those & no water
  albeit some people despise gels especially taking them without water
  horses for courses and all that but perhaps something else to consider
• FBaby
  I find that anything after 1hr 30 mins without either water or, at that point a gel or sports beans I feel really funny - especially in the heat. I tend to go out first thing in the am after having half a banana so I def know the feeling of running on empty. After the 90 mins or so mark if I go out with little fueling, I feel a bit stupid - that sounds daft I know, but its the best way I can describe it! I feel like I have no co-ordination and I really can't think straight. Fuel and hydration is a real issue for me as I throw up unless I have something very very light before a run.
  I really like the jelly belly sports beans for getting me round. I will often have a gu gel before hand - but find them cumbersome and claggy on the race. Just don't take both an energy drink and a gel or an energy drink and sports beans/sugar - too much sugar and can make you feel AWFUL!!!
  The fitsip is quite large, I have size 6 feet (so thats the size of my inner arm) and the fitsip takes up pretty much the whole length of it. It is comfy as it is neoprene backed so doesn't rub - just be prepared for soaking arms - it does wash in the machine ok though!!!
• I hated belts until I found the ultimate performance airaforce 2 bottle belt google it. I needed it for marathon training and it worked a treat. I'd prefer to run without it, but if you want a drink what other options do you have? With 2 full bottles the belt did loosen but this can be fixed by using safety pins. Also if you just need a few sips just use half of one bottle to save weight and once the water has gone the belt is really light. If I'm doing 10 miles I'll take 1/2 - 3/4 of a bottle and a high five gel. On hot days water might not be enough for eg you may need to use something like high five zero electrolyte tablets (hot weather might not be an issue as we move into autumn!). You mention seeing other runners without water but how far are they going? I sometimes don't take anything on a 10 mile run and feel fine but we're all different. On this basis the feelings you have may be down to depleted energy supplies. What food do you eat before a long run? I eat porridge, peanut butter, honey and raisins with a pint of water 1.5 hours before a run. Then a few sips of water 5 mins before I go. If training for a race it makes sense to drink on your training runs as you would in a race ie at each drinks station at each 5k. I take a gel every 45 mins during a marathon similar on a half time can vary slightly depending on when I get to a drinks station to take water with the gel to make it work quicker. As others have said some hate gels but high five banana blast or summer fruits are ok! I was going to suggest leaving a bottle on your route but see you don't fancy that. All trial and error but if you want water and don't want to drop a bottle on your route looks like you'll have to go with a belt. Have you got a running shop you could go to? Hope you find a solution. All the best. It took me a while to work out what works for me so give a few things a try and see how you go.
• I think the key thing is to be properly hydrated when you set out. What I mean is that you've had plenty of water over the last 8 hours or so, not that you've just downed a glass of it before leaving the house.
  I don't normally carry water. For long runs in summer, I pick a route with a water fountain somewhere along the way (a couple of the bigger parks around my way have them), and if it's going to be much over 10 miles, I might take a gel. SIS ones are good because they're almost like a drink.
  I have got a belt but I still haven't got around to trying it.
• I think I would try replacing the hard bottles in a belt with soft ones for less bouncing and annoyance when empty. Also, of course, only take as much water as you need.
• I have a few collapsable bottles that I sometimes use.
  I tend not to take water with me unless I'm doing 6 miles+. It does also depend on what I've drunk over the last 24-48 hours too.
• I do find that fruit sqaush instead of tea works better for me if I run in the morning.
  I do sometimes take money with me and get a drink on the way home. But it then means one long walk home!
• I had the same problem with carrying bottles doing 10k, 15k and 20k so i bought a camelbak marathon vest with a 2 litre hydration pack. If you go on to the camelbak website they have a feature where you fill in your vital stats and the type of run your doing and it will tell you roughly how much you need to drink to stay hydrated. The camelbak is really comfortable too. Also to increase your performance during your run i highly recommend these https://www.hollandandbarrett.com/sho...t-gel-60092585
  They are easy to take whilst running and give you that lift when you most need it.
• thanks chatalouge. I have a camelback, but that's for cycling, maybe they do lighter ones for running? I'll look into this too.
  Well sunday run did went well from a hydratation perspective, 13kms and didn't feel the need for water, so the evening and few hours before worked well. Unfortunately, my knees are playing up again and the run became very painful halfway, so will now need to give it a rest for a few weeks
• Could you run a route that takes you back home at some point, so something like a figure of 8 or a loop that you go round twice? That way you can stop at home for a minute, leave a bottle right by the door or something.
  Could get boring, I guess.