Do you REALLY need to run with water? | Mistakes I made when new
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- čas přidán 30. 09. 2020
- When I started running properly I ran with water...too much water! Here I talk about WHEN I realised I should and when I shouldn't run with water and also the best ways, I found, to carry it with me.
Camelbaks, runnings vests, water belts - I've tried them all!
My kit:
Large Camelbak amzn.to/3cK9s5H
Med Camelbak amzn.to/3cMKz9n
Small Camelbak amzn.to/3jkEmUy
Salomon Belt amzn.to/3jkiWqD
My 2nd belt (not shown in the film) amzn.to/3iiwnpT
Salomon Running Vests:
ADV 12 amzn.to/34cZaqN
ADV 5 amzn.to/30mcBUh
SUBSCRIBE: / @marklewisfitness
INSTAGRAM MARK (me): / marklewispics
INSTAGRAM NIXON (the dog): / nixonruns
Best vid so far. Very useful info and great editing. You’re getting properly good at this now. 👍
it depends on intensity and temperature. I've done 21k and a comfortable pace at -20C without water, because my water was frozen the entire run.
Dang.. where did you run then?
I don't know your pace, but a bottle of water would take more than 2 hours to freeze at -20C.
@@souslesbombes if its a camelback your tube gets blocked up pretty fast xD
Yeah, I did the same about an hour north of Toronto, Canada two winters ago. It was evening, -20, ran 21km, 1h 45 mins.
I wasn’t cold though. Body warms itself up just fine after 3-4 mins. The trick for me is NOT to try and keep the core to warm by bundling up. Long sleeve, lightweight Merino base layer, windbreaker, neck gaiter, light running toque, light weight merino long underwear, windbreaker running pants and gloves to start.
Gloves, toque and gaiter come off after about 5 mins and unzip the windbreak to the belly.
This way your core activates and you pump blood to your extremities (hands, head, ears). The second I try too zip up the jacket is the second my hands, ears and head start getting to cold.
Only problem was that when I was finished the run, I forgot exactly where I’d parked my car. Let me tell you, while running, the body took care of keeping itself warm but once I’d stopped for 5mins plus I was really really cold. That and once I found my car, I discovered the battery was dead.
So I used my phone with my shivering hands to call CAA for a boost and froze my ass off for the next half hour till the tow truck showed.
@@medsuit1686 Fair point
Mark I found your channel yesterday. very inspiring stuff. i was 380lbs 7 months ago, 4 months ago i was 330lbs and started running. completed my first 5K last week in 34:25. thanks for the great videos. keep it up
good work lad. keep up the good work
Dude. That is amazing. I’m 240 and started running a month ago. Fastest 5k so far is 39:41 just three days ago.
34:35 is actually a good time. The average non runners time is around 40. Also take into account that vo2max is based on weight too so hou must have around 53-55 vo2max ehich is a lot
Wait, hol' up. At presumably 300ish you did a 5k under 35? You are a certified beast. Well done.
Damn dude. That's impressive. I'm a fairly good runner. I don't think I could run a 5k that fast if I was over 300 lbs.
Your tip on removing the air from your water bladder to avoid the sloshing noise is a life saver! I never realized how annoying the sound was until I forgot my headphones at home and went for a run without them. Thanks for the awesome advice!
Oddly, I didn’t mind the slosh when I first tried a camelback. The rhythm was actually cathartic while I was running (also have a music background so anything that sounds like a metronome is oddly relaxing).
if you forget to empty the air before you go, just bend over and take a drink. keep sucking and most of the air will exit
I like the tip about removing air from the bladder, thank you. Another tip that, literally, 95% of runners struggle with is bladder storage. To avoid mold, they brush them and hang them and put a fan on them and prop them open, etc etc. All they need to do is refill them with water again and put them in the refrigerator. Boom, no mold. Want fresh water for your run, dump out the “storage” water and refill with fresh water the night before the workout. Simple and works like a charm! 💦 Love water!
Nice tip!
Nice fucking tip! alternatively what do you suggest to store the bladder on a hike. i thought dumping a few chlorine tablets on it and then swap for fresh water after
@@iamrobot396 Why are you storing it on a hike? Are you thru-hiking for months with a spare or something? Otherwise you're just not carrying it empty long enough for this to be a concern. You're constantly moving new clean water through it. If pulling water from natural sources, personally I filter and also use Aquamira bleach tablets. Whatever bottle/bladder you're bleaching in (for 30-60min) will be handily sterilized in the process. 🤷♂️
Also, if you have an already-nasty old bladder (or whatever, glass and plastic), get yourself some PBW. Designed for cleaning brewing equipment without scrubbing. Just shake a bit in and fill with water and in a few hours every unreachable corner will get that scrubbing-bubble magic, then rinse. I like the fridge tip too.
I store mine in the freezer between hikes. I usually run without water because i don't have a small backpack yet, but i'll buy one soon as i'm starting to run more 15+ km runs.
I run in Singapore, the average evening temperature is 30C, 70-80% humidity. Not having *iced* water, even at night, for runs >6km can be dangerous. Heat exhaustion can be potentially fatal. I also pour water on my skin as a coolant. With climate change, temperate regions may also get dangerously hot. Something to think about.
This was an exquisite monologue. This matter-of-fact point of view is exactly what is needed. Great work. Subscribed 👍🏼👍🏼
As a beginner I never even realized how important hydration was. Water was not a concern. Now I realize that as long as I drink about 13 cups (8oz) or 3L a day I can go for 90-120 minutes (at an easy pace) without any “need” for water.
Exactly.....if you couldn't we (humans) wouldn't be here! Or we would, but we'd be rules by something else!
@@MarkLewisfitness wait what?? Run without water for 2 hours 😂
@@runfargetlost991
Me too. I do 20K in about 2h, never take water, perfectly fine.
I once did 25K and the last 15mins was terrible, never again.
A real danger with dehydration is also blood clots, which can further lead to strokes and heart attacks. As lack of water in your blood thickens the blood, and thus increases risk for severe adverse effects. But beyond that it's good for a vast amount of reasons. And it tastes fantastic! :)
As has already been said, it depends on intensity and temperature. I have done many easy long runs of 3 hours with zero water and no gels. I have also ran marathons with zero water and a couple of gels. Other runs of higher intensity or higher temperatures i take on water and/or gels.
😂😂😂 love it. I’ve actually gone the opposite way. Started taking no water up to half marathon distance but am now taking water on my long runs. I find it just makes my overall running experience better as I’m not gagging for a drink those last few km.
Anything 10k or more and I’m bringing water. I’m also in Thailand so it’s hot and I sweat a lot. Actually I enjoy 0 calorie gatorades for electrolytes and over 10k I bring gels because I’m slow
So true!
Runners adapt differently to reducing hydration during runs, but most runners will find that there is lots of room for change.
I don't hydrate during a training run if it is less than 2 hours long and I find that it doesn't affect my performance much.
I run with a 250ml soft flask in my pocket and sometimes use it. Brilliant. Great video.
I’m a beginner. I really enjoy and learn from your videos. You have helped me a great deal!
I also get and understand your sense of humor, it’s great!
Well done!!! 😎👍
For me it was the opposite . I never carried water and have never used earphones. On my first 10k trail race I have had my first mid run sip of water and realized how much better the running is when you're not completely dried up :D I think it is more of a mental thing that I was able to push myself harder after a few sips of water. Now I take water on every run that is 10k or longer. My small flask is 250ml, but depending on weather and length I can take more. Also I have learned to appreciate earphones, when I was doing a long slow runs on a track.
Longer than 10k, sure, but 10k run is only 1 hour even for beginners and the common recommendation is to drink about 500ml or one bottle of water per hour. By the time you need to drink your water, the run is over 😂
@@supermitendo9654you would be surprised how long it takes to somebody who doesnt run, to run their 10k
Couldn't agree more. I did my fastest marathon on a small cup of water at the half way point and a digestive biscuit.
Thanks for the tips. My favorite race vest is by Salomon. I like keeping the water in front and usually switch between 750ml and 500ml bottles, depending on how long and brutal the race is.
I’m terrible for not drinking enough through the day and I’ve just spent ages looking at running packs because I’m doing an ultra in June, watched this and realised when I came 13th out of 100 in a 10k in Belize….in the heat/humidity that I got a glug before and at the end. I’m still here thirty years later!!
Great info. Mark, thanks. I did a 10K a couple of years ago, it was about 29degC...in England! And the route was in full sun, no wind, black tarmac. As an experienced runner, I knew I probably wouldn't need to hydrate during the race, but did so beforehand and certainly needed water afterwards. There were a number of runners in serious difficulty though, they clearly didn't hydrate adequately beforehand and were staggering all over the place and having to be helped towards the end.
Man I'd kill for a 29C day. Haven't had one that cold in months.
I always carry it, because I like to have some with me. Maybe don’t need it but my ultra vest makes it easy.
I just did a 10k in over 80°F. I weighed before and after, so I know I sweated out over 2 liters. Because that mostly comes from blood volume, my HR had to climb to compensate. The last 2 miles I had to walk a few times because I couldn't maintain even a slow jog without my HR spiking.
My current options are the half-liter handheld bottle, or the 3-liter camelbak backpack. I've been waiting for the end-of-year sales to grab a vest. You've just convinced me to go for one of the smaller ones instead of the larger. Thanks for the tip.
Thank you - very useful information without much fluff.
This was fun, I like your style. Good tip on removing air from bladders!
thanks Mark, super useful.. amazing how i'd never thought of all this but have been jogging for years ..
I have been running (5k to 15k) not carrying any water with me over the last 10 years but I had many dehydration episodes (dizziness, heart racing…) which made me very cautious and scared of facing it again. I decided to run with a vest with 500ml water capacity… it calms me down!
Awesome advice. I’m a backcountry hiker who does a little trail running and this all rings true. I’ve learned how to hydrate properly ahead of time and carry less during activity. It’s amazing. I hate heavy packs period. I have friends who continue to struggle in this area but I finally feel like I have this dialed in for myself.
this is my fourth year running, I didn't "need" the info in this video as I'm pretty experienced myself, but I got hooked watching it nonetheless as your humor is amazing, keep making videos 👍
Great video. Informative and witty. Keep it up mate!!
Good stuff. I've dehydrated a handful of time, even when I've carried water. The problem was that I had done something in the heat (yard work, running, etc.) the day before and hadn't properly hydrated. Living in Texas, I do tend to carry some water on summer runs that are longer than about 45 minutes. But maybe I could try and extend this to an hour or so.
Epic vid! Useful info and entertaining to watch. I'm not new to running but new to running far and your tips ar super useful
52 year old casual runner here. Did my first marathon in 2018.Get a lot of injuries but still try and run when I can. A recreational runner. I run early morning, fasted (no food) and don't take water. Can do up to half marathon distance without water and never suffer or struggled. Have also spent some time in hotter climes. 10k in 30c and I probably do need water, but going without has been ok.
I live in ja. I always walk and run without water. Doing a 6k right now in 33C heat
This is great advice. I've gotten into longer distance runs over the last 6 months. I don't carry water unless my distances are 10 or more miles. I use a Naked brand belt (tried a few and this is the best for my setup). I use collapsible flasks to hold the water and carry the 8.5 oz size for 10 miles. The 8.5 oz and 5 oz sizes for 15 miles and so on. Your body should definitely have the hydration needed for anything under 10 miles as long as you are hydrated to begin with and aren't running at elite speeds.
Honestly I don’t take water until I run further than 25km. Marathon is the only distance I’ve been caught out on for not hydrating enough
Thanks for teaching me the way!
Top tip. Store your empty camelbak bladders in the freezer then they never go mouldy 😉
Really?!? I've never heard this! Thanks for commenting this tip!
Or put booze in them
Great advice here! I also share running advice, reviews and interviews on my channel, so I'm always in search of new inspiration - you delivered! Keep posting - I am following!
thanks for the simple starter advice!
😂😂😂 Another brilliant episode, don’t change keep going! 😁💪
This guy's one liners are epic! lol
Good video, no bs, just helpful tips.
Great advice, i did a road/trail marathon today. Got through
Lovely advice, just don’t try long running in Australia with this strategy. A small hand held 250 ml bottle will work well if water points are separated by 10 km or more. Also in competition a small water bottle will allow you avoid the overcrowded water station’s- you can run past cleanly on the other side of the road and use the uncrowned tables at the 25 or 35 km mark.
Thank you !!!
The humor was very well-timed !!!
Keep up the great work !!!
Your delivery was so funny, great advice
Thanks for the sage advice bruvva. Going out for my first jog tonight without a water bottle
Oh you made me laugh so much during your vid, thank you! 😆 Just starting out my running journey and this was v useful. 🙏🏼
Watching this before breakfast is not a good idea. Great video, love the presentation style.
Sorry for such a late comment but I've just discovered your channel and checking out some of your videos. Never carried water while running and now I live in Malaysia where it's always at least 25 degrees on a run. Still find I only need my hydration pack for runs longer than 90 minutes. Enjoying your content (and expect some more comments).
To suck out the air from the water bag... That's something very useful I learn from this video. Not the only thing, though... Thank you! Subscribed.
Highly entertaining and useful. Thank you 👍
I rock the Salomon 12 vest for everything over 10k .. i'll usually fill the bottles up max with ice water and just use it as a sort of weight vest for shorter runs.. might take a sip if the mouth gets dry, but ive only ever used it for hydration on 18-25km + runs .. mainly i stick with it because i like it for marathons.
In Mexico it's a must. Surely it just depends on the temperature? Also the distance. Hydration through the week to prepare is a must for sure. Carrying anything in your hand, even a t-shirt, over time and distance creates problems - with rhythm and muscle aches. When going on training runs here in Mexico I hide my bottles in the bushes at certain points in the run. Now, in events (where water is provided) I still only carry my water belt in order to take on gels (which need to be taken with water). For beginners its good to know what you really need. I too did events where music was not allowed - so I got used to no music - but I think music is a helpful tool for motivation while training.
I only carry water if I'm 1) running over 1 hr, 2) running in a nature area (no people, infrastructure, or services for miles around) or 3) running on a track or in a gym.
This vidoe is great advice for newbies, I used to carry 1.5 in a marathon that had 5 aids stations pointless! for us peeps who have been doing this a while there is still the challanage to get enough carbs in while moving. This is where you will need to experiment with different gels/drinks/ bars etc which suit you.
Great review, many thanks.
Awesome! I’ve been there and dice stopped carrying water for up to 10k life got much simpler and I’m still alive! Great beginners tip! I wish I came across this video 1 year ago!
This is the best video I've seen so far. I feel I'm a decent runner, but this long distance stuff is kind of new to me and this info here was perfect. Got a new die hard follower, sir.
Thank you so much!!!
Def with you on the salomon adv 12 vest. I just always wear it now. Doesn't bother me and I have everything I need for a run what ever the length so I can decide how far to go as I run.
That's exactly why I carry a vest even when it's just a shorter distance.
I love my running vest. I keep a headband to wipe away sweat, keep a few gels in the back, and of course water. But I’m slow asf and so my runs are often 2-3hours long. For me the water and gels are life savers (I also don’t care much about my time performance)
Straight to the point..
Thank you! Very nice "hands on" tips :D
Probably also depends on how fast one sweats. I'm a heavy sweater, and if I run over 40min without drinking, i'll fehydrate so bad my head hurts the next day.
Here in Vietnam with avg 30°C, quite humid, I often started morning with fasted 20k-25k easy run. Sometimes fasted 40k-45k on weekends, of course slow and easy pace. Not trying to convince anyone to do it but I think we can do little by little as long as we feel comfortable.
For my first couple of half marathons I didn't carry water at all or use gels etc. I hadn't even thought of it for some reason. The third half was a much nicer experience lol! But I still don't take lots of water; just a couple of small bottles on my belt and usually if it's not hot I get back home with one still full. I guess everyone is different about what they need, but you're right about being properly hydrated during the day being key.
Great advise dude I'm a novise getting very comfortable with 5k now and never carried water and now training up to 10k and I was thinking I should take some water but I think after watching this I'm going to try without it and see how it goes unless it's really hot and that not very often in the UK 😂 👍.
This is an awesome video and I love your style. You are 100% correct that up to 10K in normal conditions you don't require extra water if hydrated properly. However, I do find I can end up with a sore throat if I let it dry right out for too long (heavy breathing in and out and really dry). SO...what I found works well is to get a flexible 250ML bottle and fill it 3/4 of the way and keep it in your front pocket. You hardly know it's there but it gives you just a sip of water every 2-3K just to keep your throat damp.
Yeah I run.13 k at least twice a week and my spittle is ruining my fluency, u have just purchased a camel pack so I can gargle and resolve this issue, I doubt I will drink as I fear stitch but I definitely need lubrication
Running in Northern Arizona (elevation about 6,000 feet, on the Hopi lands), I routinely rain 10+ miles with no water. If you drink water all day it is no problem. I was running in the early evening in the summer. However, when I ran a 20 miler, I believe I did take a small bottle.
Most of my time I was a short distance runner. Now that i’m training for my first half marathon and noticed how I dried up I feel after 10+k, I finally caved and started to look into hydration when performing cardiovascular exercise. I don’t rly like the idea of eating or drink too much when running Bcs I usually perform best when my body isn’t actively digesting.(not only when running but also when lifting)
These longer distances r rly fun and I’m aiming for a sub 2h!
Thanks for the great video.
Thank you for this!
'It's ridiculous..I had 3 of them' this made my day 😂
Mark, relatively new to your films and they make me laugh. This one made me laugh BUT also, I agree with EVERYTHING you say here. I carry water when I need it. Leeds marathon last weekend, needed quite a bit! Love my vest and its 2 bottles. Thirsty horses for courses :-)
Great videos! I have recently started running but the camelbak has been my go to for years already. Great for days out shopping, motorbike riding, hiking, running, cycling. Anytime where it might be a pain to try and find a drink when you want one. Have you stuffed ice bag coolers down the back of the bladder yet on hot days? Adding ice too and your water stays cold all day on the hottest days.
Great video, thanks for that!!
I like my Nathan vest. 1.5L capacity with a strap holder for another bottle and a zipper stash on the other and room for stuff on the back. But yeah. If I'm running running 45-60 minutes or more, I carry water. If it's less and really hot, high altitude, and really dry OR really humid, I don't go without. High altitude and dry, you're going to lose a lot more through breathing thank you realize. If it's hot and humid, you get the point. But absolutely ⬆️. If it's a comfortable temperature and you're doing an easy low HR sub 40 minute run and you NEED water, you screwed up somewhere else.
Totally agree - mistake in hydration are very common. But I'd say, handhelds are VERY underrated, and worth a second look in ultras once you get to a certain level - not for all context but certainly great for faster paced 100k.
However, they can permanently throw off your gait if you use them too much
"There is a problem with this useful information: You're going to ignore it." Humanity in a nutshell... Thanks, I'll keep using that quote. Quite a lot, I guess. (Also, I agree about the water. Never understood why people wear earphones while running, but then again when I started running I would only run after nightfall as I thought my pace was just embarassing and I didn't want to be seen, so what do I know :P )
Glad you mentioned not carrying water. When I run my daily 5K around the neighborhood, I hydrate beforehand if I feel like I need to, then leave with nothing more than my outfit. I learned this overtime and carrying water with you sucks, and it certainly has its uses, but not for a run around the block.
Great video. I’m at the stage where I find running without water pretty daunting on anything over 3k and music via headphones seems to help me focus
Thanks for the video! I have started running after being out of the military for quite a few years and have been using my 3 liter camel pack I was issued because that's all I knew. I am going to get myself one of those vests. (and some of that vegan carrot cake too.) Also I was in for 14 years and no one ever told us about the bleeding of the air to prevent the sloshing. Thanks
great video mate! greetings from New York
Genius advice on purging the air from the water bladder. Thanks for that!
I‘ve been running for 16 years now and with 95 kg and a heavy sweater having white shores on my sleeves every run I always assumed I need massive amounts of water. But in fact I can dehydrate a lot more without a drop in performance than what I thought possible. I now almost never take water with me. If the run is over two hours - rare - I might consider it. If it is a trail run with uncertainty and no gas stations, I take water or sugary tea. Bring a Credit Card and an FFP2 mask for gas station stops. I almost don’t drink during half marathons with fair times (1:30 ish). Longer races like marathons should be hydrated especially when hot, but 500 ml per hour or less is probably enough (for me!!!). The only time I really DNF dehydrated was during a L’Étape du Tour cycling Race with 4,600 m of climbing on a 35 degree Celsius day with no wind after 10 hours. I would have drank (drank?!) more but repetitive puking wouldn’t allow it. 🤷🏻♂️
good one, thanks.
Just looking at that Salamon belt, result - Thanks
Great vid and tips, thanks for this :) and Subscribed!
kipchoge is definitely hydrating during a marathon, all elites do and is essential part of training for that distance
Thank this has really helped
Useful, as a regular 5-6 km and infrequent 8-10 km runner I have never taken water, and very often just get up, clean my teeth, put on running gear and go. I'm surprised how many runners I see carrying bottles. As long as you are well hydrated the day before you should be good to go.
I just started running a couple months again, started running with a belt with to small bottles (200ml), from the second day, because I got thirsty (I know hydrate more, always an issue). But I always bring it and pack it on small runs like I am going to do a long run. Just to train with having equipment. I have been doing walking marches for almost 20 years now (4 days x50k or 80k on one day) and also pack for a big march, that way my body is used to the equipment and I can test stuff out to have improvements.
Lol... Great vid. Love your no Bull**** style 😂👍
I did my PR half marathon 2 years ago (april 9 2020) in 1:23:53 at 3:59 min/km without any water. Never run as fast before or since (I gained weight since then, trying to get back to that form and better now). I never drink water for outdoor runs below 20 km. Indoor at a treadmill I sweat like a pig so I make sure I'm well hydrated before and also drink 0,5 liter during the run. Any more than that and I usually need to go to the bathroom - and not the quick one.
Same here Martin with almost same PR with zero water for the race!
@The Crazy Amateur Runner as amateurs that we are, below 4 min/km is very fast for almost any distance. Don't forget the would be sub 20 at 5k, which is a goal for many? But then i'm only 61 years of age.
I’m so happy I don’t have to throw away my camelbak. The RoboCop Ms. Doubtfire look whilst on the trail is what my dreams are made of! ❤
Great video, bought some water bottles now, thanks for all your advice!
Love the camelbak tip, sloshy water is a pain I have known for all too long!
Spot on . . . I can do about 10 miles without water depending on humidity but I carry 1/2L anyway. I just sip it as needed. If I go 20 miles I drink a lot between laps and carry two half liters for the second leg. Organized races provide water but training hikes you bring your own which is why I do 10 miles twice rather than 20 miles, so I can be at my car in the middle of my session.
You gained a sub.
I've just started running again and the only reason I wanna carry just a bit of water is that my mouth gets so dry, not really for hydration. As you state, you should ensure you're hydrated before the run.
Look into breathing entirely out of your nose. Can go miles and your mouth will still be moist. Takes some time getting used to though!
I find this video so funny, because as a 'runner' over the years, I have always been a beginner, never ran more than 6k and it has never occurred to me to run holding water before! Maybe because I'm more a rugby player who attends parkrun haphazardly for fitness, but I don't play rugby carrying water, so I've never tried running carrying it either! I drink before I start running, and back in the day when i ran more, I would leave my water bottle and jacket somewhere and loop back round for a drink on the way sometimes.
If anything, the issue with the idea of going out the house for a run I find is that I need a jacket for warming up, but then I totally don't need it at all when actually running.
Hi there this is a brill video for runners. I've recently bought a camelbak circuit for women spec for my nine miles plus up to the half marathon training. Just need a cleaning kit now. Nice piece of kit tbf.
Just found your channel Mark and loving it ,you tell it so clear and with humour .. Just starting this running lark after cycling ( never could understand why someone would run , unless chased by police or an axeman !) however enjoying it now , however my knees are not .. Must work on some quick leg exercises I suppose . Keep vids coming Mark please , and thank you . Dave aged 58 +1/2
Running is such fun, yeah? Apparently some knee issues are caused by lack of glutes engaging or weak glutes....i'm sure there are many youtube exercise programs about this.
Great advice
Thankyou. Wonderful information, wonderfully presented, but I can't find the links to the equipment. Where would they be?
Just got back from the alps, climbing mountains, some over 3,000ft in elevation, and then I ran the trail down. Most runs were in 30c+. I did one without water bottle in hand and tried on another, but it became essential and a huge help. I wasn’t swigging at all. Just a little bit to wet the mouth. It helped massively in that heat. If you feel the need for liquids, don’t deprive yourself. But guzzling it down won’t do you any favours.
It's kind of useful for beginners, lol. You wouldn't want them thinking they could run in the desert with no water.