From an outside perspective, running 26.2 miles at once would seem like the hardest thing about a marathon. But, for those who’ve committed to the distance, running can often feel like the easy part. Marathon training, deciding what to eat and drink during the race, the details, the nerves and the unknown are far more stressful than the thought of putting one foot in front of the other.
Should You Carry Water During a Race?
A frequent concern of marathoners is whether to carry a water container on race day. Ultimately, this particular decision comes down to personal preference, but here are a few things to consider.
Did you train with water?
The “nothing new on race day” adage exists for a reason. Experiment during long training runs—not during the race. At marathon distance, there are a lot of uncontrollable variables, so you’ll want to take every opportunity to control what you can. If you didn't train to self-support, then rely on the course support.
If you did train with a water bottle, use the same one you used in training. Just starting your training and looking to invest? Check out our top picks for best running water bottles.
Will there be water on course?
Don't assume that every race is going to have course aid stations. Many trail marathons and even some smaller road marathons will require you to carry your own hydration. If water is provided and you plan to rely on that, make sure to do your research ahead of time to see where the aid stations will be located. If you plan to drink only the course water, it's a good idea to practice hydrating at around the same mile it will be provided during the race.
Is your hydration pack allowed?
The New York City Marathon—the largest marathon in the world—bans the use of Camelbaks and other hydration backpacks. Prior to training for a race, make sure what you plan to train with is allowed, so you aren't scrambling last-minute to either purchase something else or rely on course aid stations when you prefer to carry your own water.
How large is the marathon?
The first aid station at any marathon is likely to be one of the most crowded of the entire race. Newer runners and first time marathoners might not be aware of water stop etiquette and suddenly come to a complete stop directly in front of you as they grab a cup of water. Getting tripped up early in a race is not how you want to start the day. For this reason, you may prefer to carry a bottle of water in the first miles, enabling you to stick to the center of the road and skip any crowded stops at the start of the race.
Are you going for a BQ or a PR?
If you are trying to move as quickly as you can through your upcoming 26.2, you have to weigh the pros and cons of carrying water as it relates to speed. Will carrying something in your hand or around your waist result in discomfort and eventually cause you to slow down? Will the lack of water on-demand result in slight dehydration and negatively affect your performance? If you want to carry your own water but don't want the hassle, consider carrying a handheld for the first 16-20 miles and then toss it at an aid station and rely on course support for the remaining miles. This will help you stay hydrated in the critical early miles, but leave your hands free as the race wears on and you tire.
As a veteran of 31 marathons I still debate this question before each marathon. Typically, I carry my water bottle for a portion of the race, which allows me to bypass any crowded water stations in the early miles. Once I no longer feel like carrying the bottle, I toss it in a trash can at an aid station and rely on the on-course support. In many large races, I drink right before the gun goes off, bypass the aid stations in the first 5-7 miles, and then rely on the course support from there on out.
In smaller marathons, where the aid stations are few and far between, I've carried my water the entire race. My slowest marathon was The Great Wall of China Marathon, where, in hindsight, I wish I’d used a hydration vest. I ran my fastest marathon at a small local race where I carried water for part of the race and then relied on the course support to get me through to the finish. There hasn't been a one-size-fits-all answer to how I hydrate during a race.
The best way to determine what will likely work for you on race day is to test out the various alternatives over the course of your training! Make a plan and "run" with it.
How to Carry Water While Running
Choosing the Right Water Bottle
When it comes to carrying water while running, you have a few options. Handheld running water bottles have a strap that you can slip your fingers through to help you hold it while running. These bottles aren’t too big, but still, some runners don’t like the idea of having to hold something while running.
If that’s the case for you, consider a hydration pack or belt. Hydration packs are small vests or backpacks that hold a water bladder connected to a hose that you can sip from while running. Hydration packs typically hold the most water, and will be your best bet if you plan on running an ultra or a trail marathon.
Hydration belts are essentially holsters for your water bottle. If you don’t need a ton of water but also don’t want to carry a bottle in your hand, this is your best bet.
How Much Water to Bring
It’s easy to overcomplicate this, but in general, drink when you’re thirsty. It’s going to be hard to drink a lot of fluid when you’re moving fast and breathing heavy, so be sure to get to the start line well hydrated. Some experts suggest drinking 6 oz of fluid every 2 to 3 miles, but this is high for most marathoners and depends heavily on the heat and personal needs. For most marathoners, a 12 to 18 ounce water bottle should be large enough for race day, especially if there are aid stations available for re-filling.
Carrying Water While Running FAQs
Should I bring water on a 10-mile run?
Whether or not you need to bring water on your run depends heavily on the heat and your personal needs. Many people produce 24 to 32 ounces of sweat each hour during exercise. You’ll want to try to replenish most of that during your run, so it is wise to drink at least some fluid during a 10-mile run.
What are the signs of dehydration while running?
Dry mouth, decreased energy, cramps, nausea, and headaches are all signs of dehydration. It’s best to take frequent sips of water instead of waiting until you feel light-headed and chugging it all at once. If you feel low energy despite drinking water, consider consuming electrolytes or eating a gel to replenish carbohydrates.
How do you prevent overhydration?
Try not to drink more than you sweat. Monitor how much you’re drinking and set a timer on your phone to regulate fluid consumption.
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