Buzz
While you don’t need to overcomplicate hydration during a quick jog, long-distance runners must hydrate before finishing their workout. (The American Council on Exercise suggests 7-10 ounces of water every 15 to 20 minutes, though that might be excessive if you’re not sweating heavily.) But where can you store all that water while running?
Carrying a water bottle is the most straightforward choice, but your hand might get fatigued long before your run ends (or you may just tire of holding it for so long). The typical phone-carrying belt isn’t designed to hold a water bottle, and even if it could, you'd still deal with the risk of sloshing. So, how do long-distance runners stay hydrated? The good news is there are plenty of alternatives.
Try Using a Hydration Pack
Hydration packs like Camelbak are one of the most popular solutions for staying hydrated on the go. These packs, worn as a backpack or vest, feature a flexible plastic bladder that you fill with water, and a hose acts as a straw for easy sipping. With larger capacities than a typical water bottle (for example, 2 liters), you won’t have to worry about constant refills.
This is an ideal choice for those who will be away from water sources for a long time, such as when heading out on a trail run or a hike deep into the woods. Some packs are simple, featuring just the water bladder, while others come with additional pockets or can even function as full backpacks.
Opt for a water bottle with a strap
If you don’t need much water, a bottle may be a more affordable and practical solution. Look for “handheld” water bottles, such as this, which come with a strap so you can securely attach the bottle to your hand without needing to grip it.
Higher-end models often feature added pockets, like this one, which includes a transparent pouch for your phone.
Consider using a hydration belt
If you prefer to carry your water bottles on your belt rather than in your hands, hydration belts are a great choice. Designed to fit snugly (without bouncing!), these belts typically hold two or four small bottles. The smaller size helps maintain balance and gives you the option to carry different drinks, such as water and Gatorade, in separate bottles.
During my marathon training, I used a four-bottle FuelBelt and barely noticed it was there. On shorter runs or when I could refill along the way, I’d remove two of the bottles.
Find a place to stash a bottle
Next, let’s explore some alternatives that don’t require carrying water throughout your entire run. And the best part? Most of these options are (mostly) free.
One option is to leave a water bottle along your running route. This works best if you're doing a loop, and you're in a safe area where you feel confident the bottle will still be there when you return.
A busy city park? Probably not the ideal spot. A quiet, secluded area in the woods? Absolutely. Or better yet, plan your route so you loop back to your home or car. For longer runs, think about leaving water at familiar places like your workplace or a friend's porch.
Design your route around water sources
When I was regularly running long distances through the trails of a county park, I knew every water source by heart. I could tell you where all the fountains were, which taps allowed bottle refills, and which stayed on throughout winter. (I also memorized the locations of every porta-potty.)
If you're depending on specific water fountains along your route, it's best to check them out ahead of time to ensure they'll have water. In cold climates, pipes may freeze, and park staff often shut off outdoor fountains. Also, fountains marked on maps might not always be functional, especially in more remote areas. Bring extra water just in case.
In an urban environment, it's useful to know where public buildings are located where you can find a water fountain (and possibly a restroom). Alternatively, you could carry some cash to buy a water bottle at a nearby convenience store.
How to make your decision
If you run for a long enough period, you'll likely end up using all these methods. If you're unsure where to start, go with the simplest and most cost-effective options. Are there dependable water sources on your usual routes? If so, take advantage of them. Otherwise, try running a loop and hiding a bottle along the way. For more freedom, opt for a handheld water bottle with a strap—this won't break the bank and gives you flexibility. (If you're feeling creative, you could even make your own strap with duct tape or elastic.)
Serious trail runners often invest in a hydration pack or belt (or both!) at some point. If your long runs are leading you in that direction, think about how much water and other gear you’ll need to bring, and choose the right model to suit your needs.
