The 4 Best Ways to Carry Water While Running

Whether you’re training for your first 5K or prepping for an ultramarathon, staying hydrated on the run is essential for performance, endurance, and safety.

But figuring out how to carry that water?

That’s where many runners get stuck.

Should you carry a bottle? Strap on a hydration vest? Or wear a belt?

Don’t worry we’ve got you covered with the best hydration options and coach-approved advice to help you stay hydrated and hands-free.

Why You Should Carry Water on the Run

If your run is going to last more than 45 minutes, you’ll want to hydrate while moving to avoid the effects of dehydration: sluggish performance, muscle cramps, and impaired coordination.

Sure, you could hide water bottles on your route or rely on public fountains, but those methods require planning and a bit of luck.

Carrying your own water is the most reliable way to make sure your hydration needs are met no matter where or how long you run.

So let’s look at the four most effective ways to do it.

1. Basic Running Water Bottles

This is the simplest option and one many runners start with. You probably already have a few bottles at home, but make sure yours is made specifically for running. These usually come with a strap to make holding them more comfortable.

Pros:

• Inexpensive and easy to find
• Lightweight
• Many come with hand straps or grips

Cons:

• Limited water capacity
• Can be hard to keep cool
• May leak or slosh
• May feel awkward for long distances

Good to know: While some runners worry that holding a bottle throws off their form, research suggests the imbalance is minimal especially over short distances.

Still, if you do choose this option, consider switching hands mid-run or stashing it in a vest or belt.

2. Soft Flasks

Soft-sided flasks mold to your hand and are more comfortable than rigid bottles. Many come with insulation and pouches to store small items like keys or gels.

Popular options include the Nathan SpeedShot Plus Insulated Flask and the Amphipod Handheld.

Pros:

• More comfortable grip
• Better insulation
• Often come with storage pockets
• Minimal chafing risk

Cons:

• Lower capacity (usually under 20 oz)
• Not ideal for long runs
• Can be hard to clean

Worth noting: These are a solid choice for short to mid-distance runs. Once empty, though, you’ll either need to carry it or stash it.

3. Hydration Belts

Hydration belts are a popular hands-free option. They’re designed to sit snugly around your waist and usually include one large or multiple smaller bottles.

Some also feature extra pockets for your phone, keys, or nutrition.

Pros:

• Great for longer runs
• Even weight distribution
• Keeps hands free
• Can carry water and electrolyte mix separately

Cons:

• Fit must be just right to avoid bouncing
• Some belts can cause chafing
• Takes practice to remove/replace bottles smoothly

Good to know: Many races now restrict hydration vests, but allow belts making them a good go-to for race day. Just double-check the rules in advance.

4. Hydration Vests & Packs (Our Favorite Option)

If you're logging serious miles or spending time on the trails, hydration vests and backpacks are the gold standard. They allow you to carry plenty of water, nutrition, and gear without slowing you down.

Designed for long runs, they typically hold a hydration bladder in the back or soft flasks in front, with plenty of room for your phone, jacket, snacks, and more.

Pros:

• High water capacity (bladders and flasks)
• Balanced weight distribution
• Hands-free drinking with hose attachments
• Multiple storage options (including waterproof pouches)
• Adjustable straps for a snug fit

Cons:

• More expensive
• Can cause chafing if not fitted properly
• Cleaning bladders can be a hassle
• Not ideal for short runs

Tips: Not all vests are created equal. Unisex models may feel uncomfortable across the chest, so if you’re a woman, look for female-specific fits like the Nathan Pinnacle 4L Women’s Vest.

Best Ways to Carry Your Phone While Running

Most water bottles and flasks aren’t ideal for your phone but here’s what works:

• Hydration belts: Most have a front or side pouch big enough for your phone.
• Vests and packs: Offer multiple front and back pockets for secure phone storage.
• Running armbands: A good solution if you're using a handheld bottle without pockets.

Final Thoughts

There’s no single “best” way to carry water it depends on your distance, comfort preferences, and how much gear you want to bring.

The important thing is staying hydrated so you can run strong, stay safe, and enjoy every mile.

Start small, test what works, and upgrade as your runs get longer or more demanding.

Whether it’s a soft flask for 5Ks or a hydration vest for trail ultras, there’s a hydration setup that’s perfect for your needs.