Long Run Fuel: Ultimate Guide for Carrying Fuel and Hydration

Long runs are the foundation of endurance training, whether you’re gearing up for an ultramarathon, marathon, half marathon, or simply boosting your fitness. 

As your mileage increases, so does your need for running fuel and hydration in order to keep your energy levels up, prevent dehydration and perform to the best of your ability.

A big challenge for many athletes is figuring out how to comfortably carry their fuel and hydration during running without feeling weighed down or dealing with bouncing and chafing.

Today, we’re diving into the essentials of carrying long run fuel and hydration, exploring everything from types of fuel to the best gear for carrying it all comfortably and efficiently.

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Understanding Your Fuel and Hydration Needs

To maintain energy, optimize performance, delay fatigue and avoid bonking during long runs, proper fueling and hydration are key. I recommend consuming fuel, fluids, and electrolytes on runs lasting over an hour, especially if you’re running for 90 minutes or longer.

Your body’s glycogen stores serve as a primary energy source during running but become depleted ~90-120 minutes of exercise. Not taking in exogenous carbohydrates, will result in fatigue, reduced endurance, and a significant decline in performance. This is why taking in long run fuel is essential!

The general fueling recommendation is to consume 30-90+ grams of carbohydrates per hour, depending on the duration of your run (not based on your mileage). The longer the effort, the more carbohydrates your body requires per hour.

Proper hydration and electrolyte balance are also crucial. Dehydration and insufficient electrolytes can impair performance, elevate body temperature, increase the strain on your cardiovascular system, accelerate glycogen depletion and heighten the risk of heat-related illnesses.

The general hydration recommendation is 14-27 ounces per hour, spreading intake evenly throughout each hour by taking small sips regularly. Sodium intake should generally range from 300-600+ mg/hour, with salty sweaters potentially needing 600-1000+ mg/hour.

However, fueling and hydration are highly individualized. Each athlete has unique needs based on factors like sweat rate, sweat electrolyte composition, and environmental conditions. 

Working 1:1 with a running dietitian can help you identify your own unique nutrition needs and create a plan to help you meet your needs so you can fuel better, feel better and run stronger.

Types of Running Fuel

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The best fuel for long runs are carb-rich sports nutrition products and carb-rich foods.

Sports nutrition products include energy gels, chews, sports beans and carbohydrate-rich sports drinks like Tailwind Endurance Fuel.

For those who prefer to use food as fuel, some great options include gummies like Swedish Fish, pretzels, banana chips, fruit pouches and dates.

The best approach during your training is to experiment with different products and foods and find the combos and amounts that work best for you!

If you’re into running gels, check out The Best Energy Gels for Running: a Dietitian Review 

Carrying Running Fuel and Hydration

1. Shorts and pants with pockets

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One thing that is nonnegotiable for me as a runner is wearing shorts or pants with side pockets– they make carrying running fuel incredibly convenient. I can easily fit up to 3 energy gels in each pocket, allowing me to carry a total of 6 gels without feeling weighed down. 

Right now, my go-to running shorts with pockets are the Janji 5” Pace Shorts. There are also some water bottles out there that are designed to go right in your pants and shorts pockets. FlipBelt has some good bottle options. 

2. Running Handheld

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A handheld running water bottle with a pocket isn’t just a great way to stay on top of your hydration, it’s also a convenient way to store your long run fuel.

I can easily fit up to two gels in my handheld pocket, along with my electrolyte tabs. When racing a marathon, I use a combination of my shorts pockets and my handheld bottle pocket to carry a total of 8 gels!

My go-to handheld water bottles are the Nathan Sports ExoShot 2.0 Handheld and the Speed Draw Plus.

3. Hydration Belt

If you’re looking for a hands-free way to carry both hydration and fuel, a hydration belt with a pocket might be a great option. Nathan Sports offers belts with spacious pockets that can hold plenty of fuel.

To minimize bouncing, make sure your belt is properly tightened around your waist. I’ve found that wearing the belt snug around my waist rather than my hips reduces bouncing. Having one water bottle on each side can help evenly distribute the weight. 

Many running stores like Fleet Feet and REI have the best hydration belts for runners. If possible, visit a store in-person to try on different options and find the best fit for you!

4. Hydration Vest

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Hydration vests are a fabulous option for carrying everything you need on a run—fuel, fluids, electrolytes, phone, keys, and more. I love using a vest because it holds all my fuel, eliminating the need to store gels in my pockets or elsewhere.

The most important factor is ensuring your vest fits properly. If it’s too big, it will bounce and put strain on your back and shoulders. I went to REI and ultimately chose the Salomon Advanced Skin 5L vest, which offers front bottle storage and a bladder in the back.

Another great hydration vest I’ve logged thousands of miles in is the Nathan VaporHowe Hydration Pack. It has a bladder option in the back and two large front pockets that can hold a ton of fuel.

For hydration bladders, I highly recommend Nathan Sports bladders which is the type I’ve been using in my hydration vests for years. I fill them with both fluids and electrolytes to sip on during my runs and have found that they don’t leak. 

For cleaning the bladder, immediately after each run, I rinse the bladder and tubing thoroughly and leave them out to dry. Recently, I started storing them in the freezer to prevent mold growth, which has been a game-changer.

One common issue with hydration vests and bladders is bouncing and sloshing. If you struggle with this, check out my Instagram Reel for a huge tip!

5. Other options for carrying fuel 

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In addition to the options mentioned above, I’ve also stored a few running gels in the front of my sports bra and tucked a gel into each running sleeve. 

This works well for shorter runs and races that still require fuel. I always make sure to take these gels first to avoid them sitting too long and causing unnecessary chafing.

PS if you experience chafing on your runs, I highly recommend Squirrel’s Nut Butter anti-chafe stick!

Important Hydration Considerations

If you’re running with a bottle—whether it’s in your pocket, on your belt, or a handheld—keep in mind that it shouldn’t last you an entire multi-hour run. Remember that our general hydration guidelines suggest 14-27 oz per hour, so an 18 oz bottle won’t be enough for a 2+ hour run.

You’ll need a plan for refilling your bottle(s) during your run. Some options include mapping out water fountains along your route to hit up during your run or stashing bottles along your route ahead of time.

I’ve even stopped at local coffee shops and asked the baristas to fill up my bottle and they are always happy to help! I also carry individual electrolyte packets so I can easily mix them in when refilling my bottle on the run.

Testing and Adjusting Your Strategy

Before race day, make sure to test out your gear to figure out the most comfortable and practical way to carry your running fuel and hydration. I’d recommend checking your race’s rules posted on their website because some races have gear limitations- like many of the World Major Marathons.

Also practice your fueling and hydration strategy during training so you can wake up on race morning with a solid nutrition plan in place that you feel good about! Be proactive with your fueling and hydration by starting within the first 30 mins of your run.

If you’ve been carrying your own hydration during training but plan to rely on the race course hydration stops, check your race website to map out where the hydration stations are located throughout your race. Be sure to plan how many cups you’ll grab per hour to ensure you stay properly hydrated.

If you’re using the sports drink for electrolytes on course, buy and train with that exact sports drink. Nothing new on race day!

To even further optimize your performance on race day, be strategic about what to eat before your half marathon and incorporate the best foods for carb loading into your nutrition plan!

Takeaways

Finding the right way to carry your long run fuel and hydration is essential for maintaining energy, preventing dehydration, and optimizing performance. 

Whether you prefer pockets, handheld bottles, belts, or hydration vests, the key is to test different options and determine what works best for you.

As you train, experiment with various fueling and hydration strategies to fine-tune your approach before race day. Practicing with your chosen gear and nutrition plan will help you feel confident and prepared when it matters most.

Every runner’s nutrition and hydration needs are unique, so understand what your individual needs are and adjust your plan as necessary. With the right strategy in place, you’ll be ready to fuel better, feel better, and run stronger on your long runs and race day!

Looking for 1:1 nutrition support and an individualized plan? Apply here for coaching or contact me here!