Staying hydrated on the run is crucial to staying safe, avoiding heat-related illnesses, and reaching your running potential. Research has shown that even slight dehydration can impair your athletic performance by up to 10%. However, it’s not always convenient and comfortable to carry water on the run and running with a water bottle can be distracting.
Here, I have expert tips and techniques on how to run with a water bottle so you can stay hydrated, without sacrificing your running form or overall comfort.
Choose the Right Water Bottle
It’s essential that you first choose a water bottle that offers both comfort and convenience. Carrying a bottle that fits well, is made of suitable materials, and has convenient features will allow you to focus on your run and not be distracted by your water bottle. Here are some factors to consider when picking one:
Size and weight: Opt for a bottle that’s not too bulky or heavy, as it can weigh you down and affect your running form. Look for a lightweight, handheld bottle that fits comfortably in your hand or can be easily strapped to your waist or backpack, depending on your preference.
Materials: Bottles made with materials such as BPA-free plastic or lightweight stainless steel can offer the durability you need without adding unnecessary bulk. Additionally, insulated bottles are a great choice if you prefer your water chilled during your runs.
Design: The last thing you want is a bottle that constantly slips out of your hand or feels awkward to hold. Look for bottles with a shape and ergonomic grip that feels natural and secure. A bottle with a contoured shape or textured surface can provide extra grip to prevent unnecessary strain on your wrist. You’ll be able to maintain a relaxed and comfortable posture while running.
Features: Some water bottles come with built-in pockets or straps, allowing you to carry small essentials like keys or energy gels. Others have flip-top lids or sports caps that make it easy to sip water on the go without having to fully stop or slow down. Consider your preferences and needs to find a bottle that works for you.
Capacity: Assess how far you typically run and how much water you’ll need to stay hydrated. For longer runs, bigger capacity bottles are ideal, but for shorter distances, a smaller bottle may suffice. Keep in mind that carrying too much water can cause unnecessary strain and discomfort. So it’s important to find the right size for your needs.
Practice and Perfect Your Technique
While carrying a water bottle while running seems pretty straightforward, the way you hold the bottle and run with it can greatly impact your overall comfort and performance.
Use a loose grip.
First, consider how you hold the water bottle. Gripping it too tightly can lead to tension in your hands and arms, which may cause fatigue and discomfort. Instead, aim for a loose grip that allows your fingers to lightly wrap around the bottle while still maintaining control.
Keep your arm swing relaxed and natural.
Your natural arm swing while running should remain fluid and relaxed, and holding a water bottle shouldn’t disrupt it. Experiment with different positions, such as holding the bottle in your dominant hand, non-dominant hand, or switching hands periodically. Determine what feels most comfortable and least obtrusive to your stride.
Take small, controlled sips.
While you may be tempted to just tilt your head back and gulp down water, this can throw off your balance and breathing. Instead, practice taking small, controlled sips that allow you to stay in control of your body while still hydrating.
Switch hands, especially with a large capacity water bottle.
Be mindful of the weight distribution. If you’re using a larger capacity bottle for longer runs, it’s important to distribute the weight evenly between both hands. Otherwise, you’ll place unnecessary strain on one side of your body. This balanced distribution will help you maintain proper posture and prevent any muscle imbalances or discomfort during your run.
Also see:
- How to Take Water from Water Stations During Races
- How to Use a Porta-Potty
- What to Eat and Drink Before Long Runs
Running coach, avid runner, and fitness writer Christine Luff is an RRCA-certified running coach and ACE-certified personal trainer. 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.
