Water bottle, waist belt, or backpack? This study compares the options.
By Elizabeth Millard
Nov 16, 2020

handheld water bottle
Lakota Gambill
* Trying to figure out the most efficient way to carry fluids on a
long run? According to a recent study published in the journal
Frontiers in Physiology, there’s no significant difference between
carrying handheld water bottles, waist belts, and backpacks for
hydration and fueling needs when it comes to running economy.
* Much like any type of other running gear choice—from shoes and
sock options to performance fabrics and head coverings—runners will
naturally find what works best for them.
__________________________________________________________________

With the holidays coming up, are you considering putting some new
running gear on your wish list? (Don’t forget that presents to
yourself count, too!) Maybe you want a new option for carrying
hydration and fuel—but which should you choose among the three
categories: handheld water bottle, waist belt, or backpack?

A new study published in the journal Frontiers in Physiology went
deep into that question, comparing the economy and physiological
demands of what researchers call “carriage systems.” They recruited 12
recreational runners, with an average age of 22 and body mass index
of 24 (which is considered within the normal range).

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Each runner completed four hour-long running tests on a treadmill,
starting with no load carried, followed by sessions with the water
bottle, waist belt, and backpack. Running economy was assessed through
heart rate, perceived exertion, oxygen cost, and energy cost.

The findings showed it actually doesn’t matter what you carry, or where
on your body that extra weight is loaded. Researchers noted that this
finding contrasts previous studies that found advantages to other
system over another. For example, a recent study on backpack
designs found that for longer runs, equal distribution of weight
through a front/back pack was more advantageous than one carried just
on the back.

But this latest research concludes that there’s no advantage to
carrying one system over another, and the choice doesn’t affect running
economy in any significant way. So if you are making a choice, it’s up
to your personal preference.
__________________________________________________________________

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__________________________________________________________________

The study has several limitations, most notably in number of
participants, lack of outdoor terrain and varying temperature and
humidity conditions, and lack of a larger age range and body
composition. But their overall conclusion that it comes down a matter
of personal preference would likely have occurred with a much larger
participant pool, and in various weather conditions, believes
Ramsey Bergeron, C.P.T., a personal trainer based out of
Scottsdale, Arizona.
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He told Runner’s World that much like any type of other running gear
choice—from shoe and sock options to performance fabrics and
head coverings—runners will naturally find what works best for them,
usually through trial and error.

The takeaway? Consider putting all three options on your holiday
shopping list, and figure out what works best for you. After all, if
ever there was a year to boost your December self-care, it’s this one.
Elizabeth Millard Elizabeth Millard is a freelance writer focusing
on health, wellness, fitness, and food.
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