In addition to the pleasure it brings, running is a sport with multiple health benefits. Fat loss, stress reduction, improved blood pressure, reduced risk of cardiovascular disease, etc...
But if you want to run in the best possible conditions, especially over long distances, it's vital to stay properly hydrated throughout your effort. For this, there are a number of hydration systems with distinctive features.
Each hydration system has its own advantages and disadvantages, which you need to take into account when choosing your hydration system. In order to guide you as effectively as possible, we're going to analyze them in detail.
The different hydration systems for running (bag, vest, water bottles, gel belts)
From the classic hydration bag with water pouch to a lightweight, minimalist belt for the most comfortable gels the choice is wide, and includes increasingly slimmer and more technical vests canisters and hydration belts.
Here are their advantages:
Flexible backpack pocket
These are the familiar reservoirs placed in an inner compartment of the pack, and are combined with a hydration tube. This system was the first to enable non-stop hydration. These pockets come directly from the cycling world and offer many advantages, but are now a little less popular with runners.
Advantages :
+ Ideal for long and very long-distance races, and in areas where water is scarce;
+ The pouch fits perfectly into large bags and does not impede movement;
+ Convenient for drinking without stopping and without exposing the liquid to external conditions;
+ The pouch can be combined with other hydration systems such as water bottles.
Disadvantages :
- Difficult to get an idea of how much drink is left, given the system's internal location;
- Filling the reservoir requires removing the bag, which wastes time;
- The liquid can cool your back and cause problems during the race;
- In low-volume rucksack vests, the reservoir takes up almost all the space.
Hydration vests
Characterized by an ultra-compact design, these vests offer exceptional support (close to the body), minimizing the effects of swaying.
This time, water is carried in the front thanks to 2 flask compartments. Some models can also accommodate a water pouch. Often equipped with an expandable pocket on the back, these vests are ideal for carrying essential race gear. First-aid kit, energy barssurvival blanket, etc.
Advantages :
+ Extremely compact system offers perfect freedom of movement;
+ Quick access to flanges without having to stop running;
+ The vest is a relatively lightweight system.
Disadvantages :
- Smaller water volume than a bag with integrated reservoir. Regular stops will be necessary to recharge the flasks on long-distance runs.
Hydration belt
A more minimalist and less expensive solution for outings lasting less than an hour are hydration belts. With their reduced volume and ergonomic design, they're perfect for short distances. In addition to a few cereal bars, you'll be able to stow a few personal belongings such as keys, papers and phone. Their compact design and padded construction guarantee excellent comfort and support. Models are available with capacities of up to three liters.
Advantages :
+ Lightweight system ideal for short outings and races;
+ Possibility of integrating 1 or 2 rigid canisters depending on 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, telephone, energy bars, keys, etc;
+ Does not impede movement.
Disadvantages :
- Belt can swing when carrying a heavy load;
- Limited beverage volume ;
- Requires more handling during a race than flasks or water bottles attached to the shoulder straps of a pack and fitted with a hydration tube.
Bottles and flasks
Water bottles and flasks are currently the most common solution in the world of trail running. Hydration belts, vests and trail running backpacks are designed to incorporate them. They allow you to hydrate without stopping. They are often found on the shoulder straps of backpacks. Simply turn your head slightly to drink while running. Some models feature extension tubes for even greater ease of use.
There are 2 categories of water bottles: Flexible or "flask" water bottles (the most widely used) and rigid water bottles. Each has its own advantages and disadvantages.
Flasks
Advantages :
+ Extremely light ;
+ When empty, they fold up and take up very little space, unlike rigid models;
+ Since they are usually placed in the backpack's shoulder straps, there's no need to suck hard to drink; a simple squeeze on the canister will do the trick. (Along with lightness, this is one of its key strengths).
Disadvantages :
- Less robust than rigid canisters;
- More difficult to fill if filled horizontally, in a river for example. They will tend to float at first, and you'll need to be careful to expel the air;
- They are naturally more difficult to load into the bag once filled, due to their flexible structure.
Rigid cans
Advantages:
+ Highly resistant ;
+ Easier to fill ;
+ Easier to load into the bag.
Disadvantages:
- Heavier than flexible cans;
- Take up the same amount of space empty or full;
- They require more suction effort.
Hand canister
Usually sold in pairs, these handy (and mostly flexible) accessories allow you to attach a flask directly to your right or left hand. Flasks generally hold from 150 to 500ml, or even slightly more. It's important not to create too great an imbalance between the two arms, so as not to disrupt swinging movements. This solution is ideal for 30-minute to 1-hour outings.
Advantages :
+ Ease of use ;
+ Quick access to the drink.
Disadvantages :
- Inevitably disrupts arm movements.
Types and volumes by practice (short, long trails...), pay attention to size!
As you can see, it's important to maintain a good level of hydration throughout your activity. Depending on the intensity of effort and weather conditions, you can lose from 0.5 to 2.5 liters of water per hour. This will obviously affect your performance, and worse, could lead to dehydration. It's advisable to hydrate regularly - every 10 to 15 minutes - and in small sips of 10 to 15 ml rather than large volumes of water. Don't wait until you feel thirsty, as this is already the beginning of dehydration.
For less than an hour's effort, a simple hydration belt will do the trick.. Remember, however, to drink generously when you return from your run to help you recover.
For more than an hour's effort, it's wiser to select systems that allow a greater volume of water.. For long-distance trails, you'll want to choose a bag that can hold a water bag or integrate flasks. The comfort of the bag and its ability to hold poles are also details to be taken into account. It should also offer sufficient space for your supplies and race accessories. Depending on the distance between refreshment points, you'll need more or less water.
For a long trail or "ultra trail" (over 40 km)opt for a 10 to 20-liter hydration pack with a maximum 2 to 3-liter water pouch.
For a short trail (20 to 40 km)a 5-liter bag with a 1.5-liter water reservoir will suffice.
