In addition to the pleasure it brings, running is a sport with numerous health benefits. Fat loss, stress reduction, improved blood pressure, reduced risk of cardiovascular disease, etc...
But to practise it in good conditions, and particularly for long distances, it is very important to stay properly hydrated throughout the effort. To help with this, there are many hydration systems with distinct characteristics.
The different hydration systems each have advantages and disadvantages to take into account for your practice. In order to guide you as effectively as possible, we will analyse them in detail.
The different hydration systems for running (pack, vest, soft bottles, gel belt)
From the classic hydration pack with an integrated water bladder to the minimalist and lightweight belt for keeping gels within reach, the choice is wide and ranges from increasingly thin and technical vests, rigid bottles and soft flasks, and other hydration belts.
Here are their key advantages:
Soft bladder in the backpack
These are the well-known reservoirs placed in an inner compartment of the pack, associated with a hydration tube. This system was the first to allow hydration without stopping. These bladders come directly from the cycling world and offer many advantages, but are today somewhat less popular in running.
Advantages:
+ Ideal system for long and very long-distance races, and in areas where water is scarce;
+ The bladder integrates perfectly into large-volume packs and does not hinder movement;
+ Convenient for drinking without stopping and for keeping the liquid away from external conditions;
+ The bladder can be combined with other hydration systems such as bottles.
Disadvantages:
- Difficult to gauge the remaining drink level given the internal location of the system;
- Filling the reservoir requires removing the pack, thus causing a loss of time;
- The liquid can cool your back and cause problems during a race;
- In low-volume vest packs, the reservoir takes up almost all the space.
Hydration vests
Characterised by an ultra-compact design, these vests offer exceptional support (close to the body), minimising bouncing as much as possible.
This time, water is carried at the front thanks to 2 flask compartments. Some models can also accommodate a water bladder. Often equipped with a stretchy pocket on the back, the vests offer the possibility of carrying essential race gear. First aid kit, energy bars, survival blanket, etc...
Advantages:
+ Extremely compact system offering perfect freedom of movement;
+ Quick access to flasks without needing to stop running;
+ The vest is a relatively lightweight system.
Disadvantages:
- Lower water volume than a pack with an integrated reservoir. Regular stops will be necessary to refill flasks during long-distance races.
Hydration belt
A more minimalist and less costly solution for outings of less than an hour is the hydration belt. With their reduced volume and ergonomic design, they are perfect for short distances. In addition to a few cereal bars, you can store a few personal items such as your keys, documents and phone. Their compact design and padded construction guarantee excellent comfort and a great fit. There are models offering up to three litres of capacity.
Advantages:
+ Lightweight system ideal for short-distance outings and races;
+ Possibility of fitting 1 or 2 rigid bottles depending on the belt model;
+ Unlike a pack, the belt does not cover the back and therefore does not interfere with the body's thermoregulation;
+ Some models allow you to carry additional equipment: survival blanket, phone, energy bars, keys, etc.;
+ Does not hinder movement.
Disadvantages:
- Belt that can sway with a heavy load;
- Limited drink volume;
- Requires more handling during a race than flasks or bottles attached to a pack's shoulder straps and fitted with a hydration tube.
Bottles and flasks
Currently, bottles and flasks are the most common solution in the world of trail running. Hydration belts, vests and trail running backpacks are designed to accommodate them. They allow you to hydrate without stopping. They are often found at shoulder strap level on backpacks. You simply need to turn your head slightly to drink while running. Some models offer extension tubes for even greater ease of use.
There are 2 categories of bottles: soft bottles or "flasks" (the most commonly used) and rigid bottles. Each has its own advantages and disadvantages.
Flasks
Advantages:
+ Extremely lightweight;
+ Once empty, they fold up and take up very little space, unlike rigid models;
+ Since they are most often placed in the shoulder straps of the backpack, there is no need to suck hard to drink; a simple squeeze of the bottle will suffice. (Along with their lightness, this is one of their key strengths.)
Disadvantages:
- Less robust than rigid bottles;
- More difficult to fill if you fill them horizontally, in a river for example. They will tend to float at first and you will also need to make sure to expel the air;
- They are naturally more difficult to load into the pack once full, due to their soft structure.
Rigid bottles
Advantages:
+ Very robust;
+ Easier to fill;
+ Easier to load into the pack.
Disadvantages:
- Heavier than soft bottles;
- They take up the same amount of space whether empty or full;
- They require more suction effort.
Handheld bottle
Usually sold in pairs, these practical accessories (soft most of the time) allow you to attach a flask directly to the right or left hand. Flasks can generally hold from 150 to 500 ml, or even slightly more. It is important not to create too great an imbalance between the two arms so as not to disrupt the swinging motion. This solution is ideal for outings of 30 minutes to 1 hour.
Advantages:
+ Ease of use;
+ Quick access to drink.
Disadvantages:
- Inevitably disrupts arm movement.
Types and volumes by activity (short trails, long trails...), watch out for sizing!
As you will have gathered, it is important to maintain good hydration levels throughout the activity. Depending on the intensity of the effort and the weather conditions, you may lose between 0.5 and 2.5 litres of water per hour. This will obviously affect your performance, and worse, could cause dehydration. It is advisable to hydrate regularly — every 10–15 minutes — and to take small sips of 10 to 15 ml rather than large volumes of water. Do not wait until you feel thirsty, as this already indicates the onset of dehydration.
For efforts lasting under an hour, a simple hydration belt will suffice. Nevertheless, remember to drink generously when you return from your run for a good recovery.
For efforts lasting over an hour, it will be wiser to choose systems allowing a larger volume of water. For long-distance trails, you should favour a pack that can hold a water bladder or allow flasks to be integrated. The comfort of the pack and its ability to attach poles will also be details to take into account. It must also offer sufficient space for your nutrition and race accessories. Depending on the distance between aid stations, you will need more or less water.
For a long trail or "ultra trail" (beyond 40 km), opt for a hydration pack of 10 to 20 litres with a water bladder of 2 to 3 litres maximum.
For a short trail (20 to 40 km), a 5-litre pack with a 1.5-litre water reservoir will be sufficient.
