How To Carry Water While Running

Are you the kind of runner who knows where every single public water fountain in your city is?

But maybe you want to veer off the beaten path…or you don’t trust the public facilities to be clean…or you just want to be in control of your hydration.

As your training distances increase, so too does your need to hydrate during your run. 

There are four main options for how to carry water while running:

• Handheld water bottles
• Running belt with water bottle
• Hydration vests
• Water backpack

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Each of these hydration options has its pros and cons. And what might be a “pro” for one runner is a “con” for another runner. Trial and error is the likely path to finding out your preferences of how to carry water while running.

In trying to decide what’s the best way to carry water while running for you, let’s look at the four most popular methods.

Handheld water bottles

Handheld water bottles allow runners to easily take a quick sip without breaking stride. The water bottle is simply slipped into a holder that has a flexible strap worn over the hand. You can find handheld water bottles in the traditional water bottle form as well as a more palm-shaped form.

Handheld water bottles are also useful to runners who don’t need to carry much else with them while running. You can often slip your car key and a single gel packet or the like into the hand strap of the water bottle.

Need to carry water plus a few extras? There are styles with a phone holder, too– but that might feel heavy and bulky in your hand.

Depending on the length of your run, you can use handheld running bottles in a variety of volumes. For hour-long summer runs where you’ll likely need a little water but not a lot, a smaller 12 ounce capacity will likely be sufficient.

If you’re looking at handheld running bottles for longer training runs (to carry between aid stations in a trail run), you’re probably going to want a larger capacity. Something like an 17-24 ounce volume will be better suited. Remember, though, the greater the capacity, the greater the weight in your hand.

Most runners agree that the downside to the handheld water bottle is exactly that– you have to hold it as you run. Some runners don’t like the way a single handheld bottle makes you feel lopsided as you run. Other runners dislike the feeling of anything in their hands.

Finally, if you’re running in really hot weather, handheld running bottles do make your hand sweat. Make sure the carrier is made of material that won’t chafe as you run.

Running belt with water bottle

Another option for carrying water while running is to use a belt with a water bottle. These waist packs come in a variety of sizes and features. 

A few important features to look for in a running belt with water bottle are:

• Overall water volume capacity
• Extra storage for keys, gels, tissues, etc
• Style of fit

Again, the overall water volume capacity of the belt will be influenced by the distance you’re planning on running. Some belts hold two bottles– again of varying sizes depending on style– and others hold only one. Make sure you find a belt that meets your distance needs.

One of the reasons runners may opt for a belt with water bottle over a handheld running bottle is that belts have extra storage capacity. If you need a place to stash your phone, a car key, a gel or two, a few tissues, and a small bar of Body Glide, a running belt works great!

Pay attention to the style of the fit of the belt. Belts with two bottles will sit balanced on the hips and provide the most natural fit. But then the zipper pocket is in the back, so if you need to retrieve something on the run it is an awkward reach.

You’ll also want to know if you prefer a traditional rounded water bottle or a hand-shaped water bottle. Again, this is a point of personal preference.

On belts that hold a single larger (20 ounces or more) water bottle, you’ll want to note if the bottle rides vertically or at an angle. It is easier to retrieve the bottle on the run if it rides at an angle. Angled bottles are also much less likely to chafe. (This is a lesson learned the hard way!)

One of the drawbacks of wearing a running belt with water bottles is that the belt can loosen as you run (and drink water). That loosening can lead to annoying bounce and chafing. Finding a design that does not bounce should be at the top of your list.

Also, for women who have stress incontinence issues, having the belt clasped right above the bladder may irritate and stimulate the bladder while running. If you suffer from running-induced incontinence a water bottle belt may not be your best way to carry water while running.

Hydration vests

It used to be that the only time you saw runners wearing hydration vests were in ultramarathons or trail races. They have surged in popularity recently– probably because they are such a comfortable way to carry water while running!

Hydration vests come in a wide variety of fits and features. One word of warning– don’t buy a fancier hydration vest than you really need. Remember that every little feature adds weight, and you’ll be carrying around that weight every step of your run!

Hydration vests usually have several small pockets so you can stash plenty of extra gear. Finding a vest where you can access these pockets on the run will help you use all of the features hydration vests have to offer. A lot of runners like to have a cell phone pocket on the front of the vest for easy access.

Again, you’ll need to decide if you want your vest to carry traditional forms of water bottles or smaller palm-shaped bottles. Just make sure you have the overall capacity you need for your run.

Do note that there are hydration vests that are specifically designed for women. These are cut to fit a woman’s smaller frame and breasts. Getting the right fit makes a difference. You do not want the vest bouncing up and down as you run. Not only is that distracting, but it can cause chafing, too.

The main detractor of hydration vests is that they can be hot. Even though most are designed to have as little contact with the body as possible and facilitate air flow, they’re still another layer to wear. 

Water backpack

Like the idea of the vest but don’t need quite so much capacity? A water backpack is a great option for carrying water while running. Similar in fit to the hydration vest, a water backpack is held on by straps over the shoulders. The straps are usually smaller on the backpack, and some runners prefer this because it doesn’t interfere with their arm swing as much.

Unlike all of the bottle-based options the water backpack has only a hydration bladder that rides vertically along the spine. There is a tube with a one way straw/suck spigot that snakes from the bladder to the front strap. It’s very easy to hydrate on the run with a water backpack.

Also, even though the water backpack makes runners sweaty along the back, there is less contact between the hydration bladder and the body than in a hydration vest.

Many women prefer the water backpack to the hydration vest because it is easier to get a snug, comfortable fit. 

Another plus to the water pack is that you can find hydration bladders with large capacities. This means you don’t have to worry about finding a place to refill in the middle of your run. 

Because of their larger capacity, you might find the sound of sloshing water as you run highly irritating. This effect is especially pronounced on trail runs where there isn’t much ambient noise to distract you. 

The biggest downside to water backpacks is that they are a pain to clean. They are challenging to dry completely, so even if you clean it regularly, the bladder/tube/straw combo is a prime breeding ground for bacteria. 

Best Way to Carry Water While Running?

How to carry water while running is ultimately a personal choice. But these four popular options can give you some ideas about what you may or may not like as you log your miles. Marathon training is full of pitfalls– don’t let being dehydrated be one of them!

Karen Shopoff Rooff is an ACE certified personal trainer and health coach with more than 20 years’ experience running marathons and ultramarathons. The Marathon Finish Line blog is for informational purposes. Please seek advice from a medical practitioner before engaging in a new fitness program.