For runners, staying hydrated during a run is critical for maintaining endurance, optimizing performance, and staying healthy. However, it can be challenging to find a way to carry water on a run that is easy, lightweight and not totally annoying. Three of the most popular options for hydration for runners are hydration belts, handheld water bottles, and hydration backpacks or vests, each with their own set of pros and cons. We polled our runners on Instagram and found that 35% of runners prefer using a handheld water bottle, 30% prefer a hydration backpack or vest, and only 5% like using a hydration belt. (Side note - quite a few respondents also said they don’t hydrate; it’s so important to always be hydrated, so we highly recommend that those runners try one of these options!). In this post, we’ll share our honest review of each of these hydration gear to help you find which one works best for you!
Handheld Water Bottles
Benefits:- Simplicity: A handheld water bottle is one of the most accessible hydration options - easy to grab and go without any fuss or major preparation needed! They are also easy to clean between runs!
- Lightweight: Since you’re only carrying one bottle, the setup is lighter than a hydration belt or backpack, ideal for shorter runs or races.
- Direct Control: With a handheld bottle, you can easily monitor your fluid intake and take sips whenever you need them.
- Variety of Sizes: Handheld bottles come in many different sizes, allowing runners to carry the amount of water they need for their run, and in a form that is comfortable for their hand size.
- Race Day Strategy: Most races will allow runners to run with handheld water bottles so you can race how you train, whereas a number of the World Major Marathons (including Boston, NYC and Chicago) generally do not permit runners to run with hydration backpacks or vests for safety reasons.
- Impacts Running Form: Carrying a bottle in one hand can throw off your running form by making your arm movements uneven, leading to fatigue or imbalance over time.
- Limited Capacity: Handheld bottles don’t hold as much water as other systems, which can be challenging for longer runs. You may need to plan for stops to refill or carry multiple bottles. If you are running on a hot day, your water may also heat up quicker from the warmth of your hand.
- Hand Fatigue: Let’s be honest, holding a bottle for a long time can cramp your style - and your hand!
- HydraPak: Kayla uses this handheld water bottle for half marathon and marathon training. It is super lightweight, making it easy to carry for long distances. The hand strap holds the water bottle secure to her hand, so she can run with her usual arm swing and not worry about losing the bottle or needing to grip it too tightly! She loves this water bottle because it is comfortable and easy. The one drawback for longer distances is that it only holds 350-500ml of fluid, so needs to be refilled a couple of times on the course.
- Nathan's SpeedDraw Plus: Genny uses this regularly for her half marathon training and during her half marathons. The bottle comes with a side pouch which is her favorite part because she can store her fueling gels (Bonk Breakers), keys, and credit card. This water bottle has a hard exterior, so while it is perfect for the half marathon distance, carrying it for a full marathon might be tiring.
Hydration Belts
Benefits:- Hands-Free Hydration: One of the major advantages of a hydration belt is that it allows for mostly hands-free running. Your arms can swing freely, and your hands stay loose which keeps your form on point as you tackle those miles. More importantly, with your hands free, you can easily flip through your music choices on your phone or Garmin 🙂
- Balanced Weight Distribution: These nifty belts wrap around your waist and hips, distributing weight evenly and preventing strain on your shoulders and back. They are actually pretty comfortable!
- Multiple Bottle Options: Many hydration belts feature holders for multiple smaller bottles (around 8 oz), allowing you to mix it up with water and sports drinks or electrolytes.
- Extra Storage: Most hydration belts feature pockets for all of your other running essentials - think energy gels, keys, Chapstick, and a phone - making them convenient for long runs.
- Race Day Strategy: Most races will allow runners to run with hydration belts so you can race how you train, whereas a number of the World Major Marathons (including Boston, NYC and Chicago) do not permit runners to run with hydration backpacks or vests for safety reasons.
- Sloshing and Movement: Some runners find that hydration belts can shift around or bounce, especially if they don’t fit properly or aren’t fully loaded. For some runners, it can feel like a mini workout just to keep it in place!
- Limited Capacity: Hydration belts can’t hold as much water as hydration backpacks. For longer runs or hot days, the water storage may not be sufficient, requiring you to plan for refills.
- Potential Chafing: The belt can rub against your waist or hips, especially during long runs, leading to discomfort or chafing if it isn’t worn or fitted properly. We prefer wearing our hydration belts over our clothes to help prevent this.
- SPIbelt Hydration Companion: When she isn’t running with a handheld water bottle, Kayla runs with her SPIbelt and two hydration companions, aka two mini 8 oz water bottles. These handy water bottles clip to her SPIbelt and allow her to run “hands free”! Running with her SPIbelt also allows her to pack essentials like ChapStick, fuel, car keys, a credit card and phone on her run. One drawback is that the belt does take a while to get used to, as it can bounce or move around, especially on longer runs.
- Nathan Peak Hydration Waist Pack: Another popular hydration belt comes from Nathan, who always delivers solid running gear and accessories! This hydration belt is great because the belt is a bit more substantial, making for a more comfortable and secure run. Pair it with one of Nathan’s 22 oz hydration flasks, and you’ve got easy access to hydration throughout your entire run! The Nathan waist pack also provides extra storage for all of your running essentials!
Hydration Backpacks
Benefits:
- Large Capacity: Hydration backpacks, or vests, are the ultimate hydration champions, perfect for long-distance runners and trail enthusiasts who need to haul a ton of water and don’t or can’t stop for refills.
- Hands-Free Sipping: With a straw or tube connected to the reservoir, you can sip on the go, ensuring you stay hydrated without breaking your stride. Cheers to that!
- Storage Space: These backpacks usually come with tons of compartments for snacks, gear, or even an extra layer, so you’re ready for anything.
- Balanced Weight: The design of hydration backpacks ensures that the water is distributed across your back and shoulders, which can be more comfortable than a belt or carrying a bottle in your hands.
- Bulkiness: Hydration backpacks can feel heavy and bulky, especially if you’re not used to running with something on your back. Plus, they may make you sweat a bit more. It can also be difficult to find one that properly fits your upper body, causing the backpack to shift and bounce when you run.
- Inconvenient Refilling: Refilling the water reservoir can be more cumbersome than simply switching out bottles. It can also be tricky to tell how much water you have left without a pit stop. For most backpacks, you can only carry one liquid in the reservoir, so may need to also hand carry electrolytes on longer runs.
- Potential Chafing: As with hydration belts, if not fitted properly, a hydration backpack can cause chafing on the shoulders or back, especially on longer runs.
- Cleaning: Hydration backpack reservoirs need to be thoroughly cleaned after every run or else you risk mold and mildew.
- Race Day Strategy: Many races, especially the World Major Marathons in Boston, NYC and Chicago, do not permit runners to carry hydration backpacks or vests, so if you only train with a backpack or vest, make sure you have a strategy for hydration on race day.
- Camelbak: Genny used this when training for her first 3 marathons. She found this to be a lightweight, breathable hydration backpack. The adjustable straps are made with a soft, mesh material, so she did not experience any chaffing with this pack! The mesh back panel was also very comfortable, and the 50 oz size was enough water for a longer marathon training run.
- Triwonder Hydration Vest: Kayla has tried running with a number of different hydration vests, including the popular Nathan Hydration Vest. Where other hydration vests tend to feel bulky and heavy on her, or move around too much while she runs (causing terrible chafing and an annoying sloshing sound), the Triwonder hydration vest is super lightweight, stays in place, and allows her the flexibility to carry regular water bottles. The vest does not have a reservoir like other hydration vests, but instead has dedicated pockets for two water bottles. What makes this vest really great is the numerous other pockets where she can pack her running essentials. On hot days, the back pouch is great to hold ice, keeping her cool on her run!
Conclusion: Choosing What Works Best for You
When it comes to hydration, one size definitely does not fit all! The best method depends on your running style, distance, and personal preferences. We encourage you to test out each option and find your hydration soulmate! Here’s a quick cheat sheet:
- For shorter runs: A handheld water bottle might be just the ticket - light and easy!
- For mid-distance runs: A hydration belt strikes a great balance between convenience and storage.
- For longer distances or trail running: Go big or go home with a hydration backpack, offering comfort and capacity for all your essentials.
So, strap in, grab your gear, and hit the road to see what works best for you - hydration awaits!