The logistics of water during a long run

800 dude wrote:

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.

Please share what is getting stimulated here. How is it beneficial?

Bullet the Blue Sky wrote:

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 do that but opt for Gatorade. I think often fill it with water once I drank the Gatorade.

I only ever take water/gatorade/maurten when I am actually practicing fueling for a marathon. However, those runs are purposeful and I probably only do 2 of them per cycle. Otherwise I regularly run 22-24 mile long runs, including extensive pieces of hard running without the support. I have never keeled over in the heat, though it would be fool-hearty to think you could get away with that distance in 90+F and high humidity but even then there are water fountains during those times of the year. Recovering glycogen stores and hydration levels are more important following the run. Stashing bottles or worrying about fluid lose only causes stress imo. JUST RUN, BABY!

You are over thinking it, drink when your thirsty. Teach your body to be efficient.

Read "Good to Go", as someone else said regarding the ridiculous norma-tec boots.

Carry a water bottle. Fill it up at water fountains, food marts or even homes with spigots in the front of their homes. If you look desperate enough no one will bother you. They will pity you. Good luck with your training.

I have 2 'thin' waist belts, one with 2 compartments, one with 1 larger compartment. I have a various softflasks, as they are flexible they can bend around the belt compartment. I put them under my shirt with the bottles against the small of my back. No one can even tell I've got them.

Depending on how off road and how long, I will either wear none, one or two of them. If going on a long one off road, I can get 1 medium softflask, 1 smaller and even a phone if I want some mapping, plus cash and a couple of plasters. I've even managed to cram a super lightweight jacket in the larger one, but I prefer not to.

The advantage of 2 smaller thinner belts, is that they don't bounce, the softflasks mean the water doesn't slosh.

If I was going a real long distance, I may use a vest, but I prefer not to, don't really like the bottles and sloshing (but I could probably use softflasks there as well, maybe).

Down side of the belts, they aren't so good for hydrating whilst running (as a bit fiddly to get the flasks out and keep your eyes ahead), but if you stop it's fine, or maybe I'd pull one out and run for a bit in my hand.

I just take a water filter and dip it in a creek or river if I get thirsty.

https://www.rei.com/product/103050/sawyer-squeeze-water-filter-system

Do your LR ‘s in the countryside along cow pastures and stop for milk.

Running off the grid....... wrote:

I just take a water filter and dip it in a creek or river if I get thirsty.

https://www.rei.com/product/103050/sawyer-squeeze-water-filter-system

I doubt that thing filters the toxic waste from the Charles or Hudson.

800 dude wrote:

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.

This is so dumb. Sure, if you live in the desert where morning lows in the 50s when the highs are in the 90s. But for most of us, the summer morning is mid 70s with dew points in the 70s as well. You aren’t going 20 miles in that kind of weather with zero water. If you do, it’s going to be so punishing as if you were running a race, and your training will suffer. I’ve tried some runs like that, and you are completely wasted at the end of it.

OP - if you have absolutely zero access to water fountains (it’s completely okay to stop during long runs for water), get a belt. I tried running with those hand bottles and they suck. I’ve used the sip belt with the bottles made specifically for it, and it doesn’t feel like you’re carrying water at all.

Camelbacks are great, but note that the hose can freeze in the winter. There are special Camelbacks designed to prevent freezing.

If you don't like using a Camelback, here's a method I've used with good success on out and back runs:

1. Prehydrate (it is a good idea to do this before every run, not just long runs).

2. Fill two small, disposable bottles with water or gatorade or whatever and bring those with you; carry them in your hands.

3. About 2 miles into the run, place one of the two bottles under a bush. You will retrieve it on your way back. Now you have one small bottle in your hand. It's light and no big deal.

4. Roughly an hour into the run, drink the second bottle. Carry the empty bottle with you. If possible, refill it at a water fountain or hotel.

5. Drink the bottle when needed. When done with it, throw it away if a trash can is available or crush it and tuck it into your waistband.

6. Don't forget to pick up your bottle under the bush with 2 miles to go.

It is mid 70s with dew points in the 70s first thing in the morning where I live. I can promise you there’s nothing hard about doing 20 miles in that weather without water. Yes, you will be dehydrated by the end. So what?

Most people don’t realize that taking water while running has a pretty small effect on dehydration anyway. You can’t physically take down nearly as much water as you’re losing, even assuming unlimited access to water. Start your run fully hydrated, drink a lot after, and you’ll be fine.

?

I use a back pack by Scott with a camelbak system.

But I have never used it.

Instead I put 2 bottles of 0,5 L Aquarius (Gatorade) in the side pockets.

Practising drinking is key in marathon preparation.

I only do this for runs 15 miles or longer.

For shorter distances, I believe it’s useful to train your body to handle a certain amount of dehydration during a run.

Forest Gump here wrote:

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

Luckily most adults don't care, and may actually enjoy, annoying idiots.

Hydrate as much as you want, and have fun tweaking the morons who want to control you.

Luv2Run wrote:

800 dude wrote:

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.

Please share what is getting stimulated here. How is it beneficial?

It makes you work harder aerobically as blood volume decreased and the heart has to pump harder. Less efficient.

It's also completely stupid. If you hydrate your recovery will be ridiculously improved, and you'll be able to train at faster paces.

Ivanka wrote:

Forest Gump here wrote:

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

Luckily most adults don't care, and may actually enjoy, annoying idiots.

Hydrate as much as you want, and have fun tweaking the morons who want to control you.

Too much of a good thing, is bad too.