The logistics of water during a long run

Check if there are water fountans along the way

When the weather is warm and parks have their outdoor drinking fountains turned on, I simply run by them as-needed. When they're turned off for the winter, I can usually do 20-22 without any water. For emergencies anytime, I will go into public/semi-public buildings that usually have water by their bathrooms (grocery stores, universities, train/bus stations, etc.). Running stores are usually happy to provide some as well. If I drive somewhere to run, like a bike path, then I'll try to park somewhere in the middle so I can use my car as a water stop while doing out and back runs in either direction on the path. As a final fail-safe, I always carry cash or credit card so that I could buy a bottle at a gas station or convenience store if absolutely necessary (this is mostly for hot weather when I screw up and don't use the previously mentioned options in a smart way).

There was a magazine interview with Bill Rodgers a while back (maybe ca. 2000?) saying that he still kept a gatorade bottle hidden somewhere at the base of a tree that he'd leave to use over multiple days, filling it back up when needed. Not sure I'm trusting enough to do that, even if I were somewhere rural.

Even in the middle of summer, with highs in the mid 90s, I don’t need water for a 20 miler at dawn. Happy to take advantage of water fountains I pass, but mild dehydration is not going to hurt you. It’s actually a training stimulus.

How long is your long run?

Up to 70F you can run easily 2.5 hours without water.

If it's hotter or you run longer take a hydration pack.

But for the most part you don't need water on your training runs.

It annoys the hell out of me, when I see people from my running group running with a bottle for a 5k loop.

Don't be one of them.

You look like a hobby jogger because you are.

You do not need water for less than 20 miles or so. You can carry a little cash in your running shorts to buy a bottle in emergencies. I have had to do that maybe 2-3 times, ever. Usually, you can hit water fountains (parks, courthouse, McDonald's,...). I think probably 95+% of long runs over 20 miles I took no water. It is not that big of a deal, especially if it is cool enough.

I just wear a hydration vest.

You don’t get brownie points for doing your long runs without water.

Who cares what you look like if it works for you. If "looking like a pro" is all it takes to be fast or have a great workout, anybody could do it.

A couple of practical ideas .... Carry a few bucks and stop at a gas station for a bottle of water. The really cheap bottled water can be squeezed down as you drink the water. I crinkle it up to fit the shape of my hand, and the water doesn't slosh around. Get one of those hand-held bottles with a strap that goes across the back of your hand.

I have to call BS on a some of you guys. No water during a 20 miler on a 90 degree day???

I usually either hide a bottle on a shorter loop (that I repeat) or plan a route with 24-hour convenience stores along the way.

Jim Peters wrote:

I have to call BS on a some of you guys. No water during a 20 miler on a 90 degree day???

I agree. Actually, I wouldn't consider doing a 20-mile training run in 90 degree weather, even with lots of water.

I'm OK running up to 20 miles without water on a cold day, although I'd much rather have a water stop. At 70 degrees my water-less limit is around 12 miles. I really hate carrying water and most of my running is done in rural/residential areas that don't have gas stations or convenience stores. I generally route my long runs past public drinking fountains in parks. There aren't many of those in my area, and I often end up doing multiple loops passing by the same easily accessible, well functioning drinking fountain several times.

Free_tge_thigh wrote:

I just wear a hydration vest.

You don’t get brownie points for doing your long runs without water.

Actually you do.

Toughening it out sometimes will help you in races.

Jim Peters wrote:

I have to call BS on a some of you guys. No water during a 20 miler on a 90 degree day???

I usually either hide a bottle on a shorter loop (that I repeat) or plan a route with 24-hour convenience stores along the way.

It quite depends how fast you are.

Kipchoge runs 20 miles easy in 1:50 or maybe even less than that.

Some hobby joggers might need 4 hours for that.

It's not so much about the distance than the time.

Frank Shorter here wrote:

Free_tge_thigh wrote:

I just wear a hydration vest.

You don’t get brownie points for doing your long runs without water.

Actually you do.

Toughening it out sometimes will help you in races.

Your strava runs don’t count as races, workout hero.

You're thinking too hard. I just don't drink water on a point to point long run or I plan a run that goes by somewhere with water fountains. Those are the 2 options and anything else is more trouble than its worth.

I live in Brazil. Temperature easily goes over 30 C here, even early in the morning.

Water is essential.

I'll wear a belt if i need water and don't care what anybody else thinks!

A few years ago I traded my belt for a small Camelback. Love it. Yeah it looks stupid. And I don't care. Also I bet the weight on my back is a better training stimulus than dehydration.

Free_tge_thigh wrote:

I just wear a hydration vest.

You don’t get brownie points for doing your long runs without water.

You are a gimmick buying jogger.

welcome to this generation wrote:

Free_tge_thigh wrote:

I just wear a hydration vest.

You don’t get brownie points for doing your long runs without water.

You are a gimmick buying jogger.

And you're a professional runner?

I run outdoors in temperatures that have varied from -30°C to +30°C and for me it does not matter what the temperatures are, I sweat heavily during every long run. I have weighed myself before and after a long run during which I drank 1.5 L of water and still had an overall weight loss of 5 to 7 lbs. If I do not take on water during a long run I will crash, no question. On long runs I will usually wear a camel-back pack, sometimes I will stuff a couple of water bottles in the pockets of the pack rather than filling the bladder. My sweat is also quite salty and my clothes, hat, and pack are typically white in color and powdery after a few runs. I have found from experience that I definitely need to add electrolyte replacement into my water for any long runs over about 16 km. If I don't, I crash. Others may be different, but that is my experience!