How To Carry Water While Running

How often do you run or walk outside without carrying anything? If you don’t have a bottle of water with you, you’re probably going to get dehydrated very soon.

How To Carry Water While Running

Running is great exercise, but it can also cause dehydration. This means that you might experience headaches, muscle cramps, dizziness, fatigue, and even heat stroke.

To prevent these problems, you should always carry a bottle of water with you to avoid any issues that can be caused by lack of water alongside exercise.

In this article we shall look at easy ways to carry water whilst running so you can stay fresh and hydrated.

Ways To Carry Water While Running

Here are a few easy ways to carry water on your next run:

Water Bottles

The most common way to carry water while running is in a water bottle. You can choose from many different types of bottles, ranging from sports drinks to energy drinks.

Sports drinks are ideal for long distance runs as they contain electrolytes which help keep your body properly hydrated.

Energy drinks will give you the extra boost you need when you’re out on a long run.

Hydration Packs

These are designed specifically for runners who want to carry their own water along with them.

They come in various sizes and shapes and usually include a belt clip to attach to your waistband.


These bags are made to hold up to 20 liters of liquid and are perfect if you plan to go off-road. It comes with a special hose that allows you to fill it up easily.


A backpack is an excellent option if you like to carry things around with you. You can use it to store your food and other items too.


There are several options available when it comes to pouches. Some are designed to fit into your pockets while others are designed to strap onto your back.

Belt Hangers

This is another easy way to carry water. It consists of a plastic tube that attaches to your pants and holds a small container of water.

Other Ways

There are plenty of other ways to carry water.

For example, you could take a camelbak bag filled with water and then place it inside a larger backpack.

Or you could carry two water bottles and put one in each pocket of your shorts.

Choosing A Bag To Carry Water On A Run

If you prefer not to carry anything with you by hand then you could just carry a bag instead. The main advantage of using a bag is that it keeps everything separate and organized – and you can carry more things.

This is especially useful if you are out for a longer run than usual. 

You can buy a bag specially designed for running or you can find all sorts of pouches online and some of them are even waterproof.

How To Choose A Water Bottle For Running

How To Choose A Water Bottle For Running

You can find many different types of bottles for running. Some are designed specifically for this purpose. Others are just regular ones that you use at home.

The best way to choose one is by looking at its weight. You want something light enough so that you won’t feel like you’re carrying around an extra 10 pounds on your back.

The most important thing about choosing a bottle is finding one that has a good seal. This will help keep out any air when you take a sip.

If you’re not sure how much water to bring along, you can check the weather forecast. It usually tells you how hot it will be during your run.

Should I Be Carrying Water While Running?

You should definitely consider bringing along some water when you go out for a run, especially if you plan to do a long run.

Running without drinking isn’t recommended because you risk dehydration. This can lead to cramps and muscle soreness, and at worst, heat stroke.

It also makes it harder to get through tough workouts.

If you do decide to drink, make sure you stay hydrated throughout your run. Drink before, during and after exercise.

What Happens If You Do Not Drink Water During A Run?

Dehydration is dangerous. If you don’t drink enough water, you may experience headaches, dizziness, fatigue, nausea, stomach pain, constipation, and confusion.

At first, these symptoms might seem normal but they could eventually become life threatening.

So, if you’re planning to run in hot conditions, make sure you drink lots of water beforehand.

How Much Water Should You Drink While Running?

Drinking enough water depends on what type of activity you’re doing. A typical person who runs every day needs to drink 2-3 liters of water per hour. But if you’re going to be training hard, you need to drink more.

On average, runners need to drink 5-6 liters of water per day. However, there’s no set rule. Some people only need 1 liter of water per day while others require up to 8 liters.

Some experts recommend drinking half your body weight in water – so in ounces (oz). If you weigh about 150 lbs, you would need to drink 75 oz of water daily.

However, you should always try to drink less than this amount because it’s easy to overdo it.

When you’re thirsty, you should drink water. But you shouldn’t force yourself to drink too much.

If you have to stop mid-run to drink, make sure to wait until you finish your next drink. That way, you won’t end up with a headache from drinking too quickly.

Most people think that drinking water helps prevent cramping. But it doesn’t. In fact, drinking too much liquid can actually cause cramping.

This is because it dilutes the electrolytes in your blood, and if you’re already dehydrated, you’ll absorb even fewer electrolytes.

In addition, drinking too much water causes bloating which can lead to stomach cramps.

So, if possible, stick to the guidelines above.

Final Words

There are many different ways to carry water while running. Some people prefer to use bottles or pouches.

Others prefer to use their hands. And still others prefer to just suck down water as they run.

Whatever method you choose, make sure you follow the rules above so you don’t end up suffering from dehydration.

Also, remember that you should drink plenty of water before, during and after your workout.

Megan Rinzel
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