Three Ways to Carry Fluids While Ultra-Running

Coach JennyI'm training for my first trail 50K this summer and I'm wondering about the best way to carry fluids while training and racing. I see ultra runners using a variety of fluid devices. What are the pros and cons of each and what do you wear when on the trails? Many thanks!Jeff

Hi, Jeff.  Excellent question! There are three general systems for carrying fluids while trail running: Handheld bottle(s), multiple-bottle waist belts, and bladder hydration packs and vests. Here are some of the pros and cons for each, plus my two cents...

North Face E50 Handheld Water Bottle

Handheld Bottles
Pros: You can't beat the simplicity of filling and going. A typical handheld holds up to 20 ounces of fluid and is efficient for re-filling in ultra aid stations where time is precious. I've used this particular handheld model (North Face E50) and found it comfortable to run with. The bottle is ergonomically molded, fits my hand like a glove, and has a minimalist approach to storage with just enough room for electrolyte tabs or a gel, which is all you need between aid stations in most ultras.  When you have more room, you tend to fill it with stuff which slows you down. A bottle like this is the way to go if you hate carrying anything around your waist or on your back or for short, quick trail runs.
Cons: Physiologically speaking, a 20-ounce bottle with fluid weighs around 1.5-2 pounds and placing that weight at the end of your arm means that you'll work harder, relatively speaking, than you would if the fluid was close to your core. Endurance running is all about energy management and efficiency over the long haul, and because the weight is at the end of a moving limb, you are forced to move it back and forth thousands of times per run. That can tax and create tension and alignment issues in your upper body. Carrying one bottle also allows you to carry only one type of fluid, meaning you may have to stop for refills on longer runs. Plus, on technical trails where hands-free running is important, you're out of luck.

Fuel Belt - Helium

Multiple Bottle Waist Belt
Pros: Although I train with all three styles of fluid systems on the trails, this is the system I raced with during my 50K last fall. Here's why: Belts allow for hands-free running, accommodate a variety of fluids so you can put water in some and sports drinks in the others, and include four 8- or 10-ounce bottles. The one I use has a small detachable pocket for additional fuel or electrolytes. It comes in sizes (Small-XL) and is made with elastic webbing material for comfort and easy breathing and decreases that locked in feeling some people feel when wearing a static style belt. You can wear as much or as little fluid as you want and, because it all sits close to your core, it's more efficient than carrying a bottle. I had a variety of colored bottles stored in my transition bag (clear bottles for water, colored bottles for sports drink) so I could quickly grab and go. Also, it is easy to plan and keep track of how many ounces you consume along the way.
Cons: Some people struggle to carry anything on their waist. The belt can move if not fitted well (make sure to buy tight as the weight of the fluid will pull it down). It takes more time to re-fill multiple bottles at aid stations in races. It can be tempting to fill all the bottles, versus calculating just what you need, which means you may spend more energy carrying fluid you don't need. Although you can carry up to 40 ounces at a time with a belt, you still need to plan for refills for the longest of training runs (or run loops and stash your cooler in the bushes).

Nathan HPL Hydrapack

Hydration Pack/Vest
Pros: Hydration packs are the way to go if you want to run for hours and not worry about refilling your fluid system.  They commonly include 1.5-2 liter bladders (50-70 ounces) and several easy access pockets for on-the-run fueling.  I prefer a hydra-vest (shown here) versus a pack—they fit more closely to your body and that limits bouncing and chafing. Packs offer a convenient and ergonomic way to carry your fluid and fuel during long training runs and a comfortable alternative for those who don't like wearing waist packs or carrying bottles.
Cons: They're comfortable, but packs and vests can weigh in well over five pounds when you combine fluids, fuel, and the weight of the pack itself. I find that I end up carrying needless items because I have the space—and, as always, the more weight you carry, the more energy you expend. Packs also make it more difficult to gauge how much fluid you're consuming because you can't see it (although Camelbak now has a flow meter). They're also less precise for racing, and a lot more cumbersome to refill.
Personally, I use a handheld on shorter runs, the Fuel Belt for runs on loops and ultra races, and a pack or vest for long runs where I want to run more freely on a long out-and-back or big loop. It is key to find a system that works for you, one that is comfortable while training and efficient in the race.
Happy Trails,
Coach Jenny Hadfield
Co-Author, Marathoning for Mortals & Running for Mortals
Follow along with me on Twitter and Facebook
Advertisement - Continue Reading Below
More From Training