Most running races have at least one water stop (aid station), where race volunteers pass out water and sometimes other fluids to make sure the runners stay hydrated. Many runners prefer to take water from aid stations, as opposed to carrying their own fluids, because they don’t want to feel weighed down with a hydration belt or handheld water bottle.
If you’re new to racing or even if you have some experience, you may not be sure of the best techniques for how to take water from aid stations. But knowing the right approach for taking water from aid stations may help you save some valuable time during a race, especially one in which you’ll be using multiple water stops.
Tips for How to Take Water from Water Stops
- Pay attention during the race, so you can see when there’s a water stop coming up. Sometimes there will be a sign alerting you to an upcoming water stop. You can often see the volunteers standing at the side of the road as you’re approaching it. Before the race, take a look at the course map to see where the water stops will be located.
- If there’s more than one table, don’t go to the first one as it can get very crowded. Choose a table farther down. Some races have tables on both sides of the course so, if the water station is crowded, go to a table on the left side. Most people are right-handed, so more tend to run towards the tables on the right side of the street.
- Sometimes volunteers hand out the water cups and other times the cups of water will be left on tables. If volunteers are handing out the water, run toward them. Taking a cup from a volunteer will save you time and keep you more in the middle of the road. That way, you won’t get caught in the congestion around the tables.
- Try to make eye contact with the volunteer so he knows you’re coming for his cup. Stick out your hand several feet before you reach him. Wrap your hand around the cup and pull it from the volunteer’s hand. Don’t forget to say “thanks” before you run off.
- Once you take the cup, squeeze the top of the cup, so it’s pointed, like a V. If the cup is very full, this will allow some extra water to spill out. Then, put the pointed end of the cup in your mouth and drink the water slowly. Hold the cup at the top so that you can drink slowly without getting any in your nose. Take small sips of water; don’t try to chug the whole cup at once.
- Try to keep running and go with the flow of runners. If you feel like you need to stop or slow down to drink, pull off to the side.
- Don’t force yourself to drink the whole cup of water. Sometimes you just need a few big sips to stay hydrated, especially if the weather is cool and you’re stopping at most of the aid stations.
- Try to toss your cup in the trash bins that are located past the water stop. In some cases, you may need to hold onto a bit longer as you’re slowly sipping it. It’s OK to throw the cup on the ground (no need to run back to the trash bin!), but try to toss it off to the side, being careful not to hit other runners or spectators.
Should I Run with My Own Water Bottle?
Some runners prefer to carry their own fluids because that’s what they did during their training. Although running through the aid stations using the above techniques will save you time, there are also some advantages to carrying a water bottle or wearing a hydration belt or pack (if allowed):
- You can skip most aid stations and avoid crowds at them (except for refilling).
- You’re able to carry the brand/flavor of sports drink that you prefer.
- You can drink when you’re thirsty and not based where the aid stations are.
- If you’re eating on the run, you don’t have to worry about timing your race nutrition with the location of the water stops.
In an effort to be more environmentally-conscious, some races are going cupless. If that’s the case, you’ll have to carry your own bottle or use a small plastic cup that attaches to your gear. You can then fill it up from water containers on the course. If you’re running in a cupless race, you can still follow all the above tips for how to drink the water. You’ll just need a little extra time to fill up your cup or bottle.
More Race Day Tips:
- How to Reduce Pre-Race Anxiety
- Common Racing Mistakes to Avoid
- How to Put on a Race Bib
- 5 Pre-Race Rituals to Keep You Relaxed and Focused
Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. Founder of the website Run for Good and author of the book Run for Good: How to Create a Lifelong Running Habit, she coaches runners, from beginners to advanced, who are training for races, from 5Ks to marathons.
