Anyone who’s trained for a marathon through the winter will greet summer running with open arms, but it comes with its own set of challenges—chief among them having to run with water. Figuring out when it’s worth running with water, how much you should take and the best way of carrying it is not as simple as it sounds. Should you run with a bottle in your hand, tuck a soft flask into a running belt, or go all out and wear a hydration vest?
What is straightforward, at least, is that the performance benefits of staying hydrated outweigh the extra weight of water that you have to carry. Research both in labs and during trail races has demonstrated that runners who are better hydrated have faster finishing times, a lower core body temperature and enhanced recovery, and it also helps them to feel less hot and tired.
