If you’re getting into running, you’re probably asking yourself whether you should carry your water bottle with you.
Carrying water while running helps to prevent you from getting dehydrated. When you run, you sweat, which results in your body losing crucial fluids if it doesn’t have enough. Taking small sips of water while running keeps you hydrated and full of energy.
Water may be heavy to carry on your run- but it’s also very important. The rest of this article will focus on our top tips for helping you find ways to remain properly hydrated and healthy while running!
Should I Carry Water While Running?
Sweat causes you to lose body fluids, which can lead to dehydration if the amount lost exceeds the water consumed. Early signs of dehydration include a dry mouth and a decrease in energy. Serious symptoms such as headaches, nausea, and cramping can occur if you’re not careful.
Sweating increases the volume of fluids you need per day. Even if you habitually drink the right amount of water regularly, you will need more if you run. Thus, you should carry water while running to protect your health and keep your body happy.
Having water with you will prevent dehydration and increase your performance. You’ll also avoid hitting that mid-run wave of exhaustion.
How Much Water Should You Bring on a Run?
There is no one-size-fits-all when it comes to hydration. The amount of water you should bring ultimately depends on the length and intensity of your run and your body. Body size, sweat rate, and climate impact it! If you lose several pounds after running, you probably aren’t drinking enough.
Figuring out your sweat rate helps you find a starting ground for the right amount of water. Weigh yourself before and after. You’ll have a more accurate understanding if you can weigh yourself nude. After your run, wipe off all your sweat and weigh yourself again. Add back any fluid you drank during the run to your “after run” weight.
For example, if you lost a pound while running, you initially lost 16 ounces. If you drank eight ounces of water during the run, add that to the 16 for 24 ounces lost, which equals the amount of body fluid in sweat released. Divide that number by your running minutes to get your personal sweat rate.
Once you know your sweat rate, divide how much you lose per hour by three or four. You should try to drink this amount every 15 or 20 minutes during your run. Taking smaller sips will keep you from feeling too sick. Carry this proper amount of water for your body to keep yourself hydrated and energized.
Best Ways to Carry Water While Running
There are multiple great ways to carry water while running, with useful running tools such as backpacks, belts, and hand-held bottles.
The best option is a hydration backpack if you’re going on a much longer run than normal. You’ll be able to carry more water. The pack is also the most convenient option since there is no bottle for you to fumble around while running. Most feature a hose with a bite valve for you to latch onto, meaning no stopping to pull out a bottle.
A running belt is also a great investment for any runner. Most waist belts come equipped with at least one holster to carry your bottle- but some come with two. Your hands can remain free to swing, helping your momentum.
Carrying a simple hand-held bottle can get the job done if you’re going on a shorter run. These bottles usually have a strap to help you keep your grip.
Yes, I always carry a water bottle while running. It’s important to stay hydrated, especially when exercising. I like to have a drink of water every few miles.
Carrying a water bottle while running is also a great way to stay motivated. If you’re feeling tired, taking a sip of water can help give you a little boost. Plus, it’s always nice to have something to drink after a long run.