Running Hydration: How to Drink From a Soft Flask While Moving

How to drink from a soft flask while running?

Mastering the technique of drinking from a soft flask while running involves a coordinated effort of hand positioning, valve activation, and controlled squeezing, allowing for efficient hydration without breaking stride.

Why Soft Flasks for Running?

Soft flasks have become a staple for runners seeking efficient on-the-go hydration, particularly for trail running, marathons, and long-distance training. Their advantages over traditional rigid bottles include:

• Collapsibility: As you drink, they shrink, preventing sloshing noises and reducing bulk.
• Lightweight: Made from flexible TPU (thermoplastic polyurethane), they add minimal weight.
• Ergonomics: They conform to the body, fitting snugly in vests, belts, or even handheld.
• Easy Access: Often featuring bite valves or push-pull nozzles, they allow for quick hydration with minimal effort.
• Reduced Chafing: Their soft nature is less prone to causing irritation against the body compared to hard bottles.

Choosing the Right Soft Flask

Before perfecting the drinking technique, ensure your soft flask is suitable for your needs:

• Volume: Common sizes are 250ml, 500ml, and 750ml. Choose based on your run duration and personal hydration needs.
• Valve Type:
  • Bite Valve: Requires a gentle bite to open and suck/squeeze. Generally leak-proof when not bitten.
  • Push-Pull Nozzle: Requires pulling the nozzle up with teeth or fingers to open, then pushing down to close.
• Compatibility: Ensure the flask fits securely in your hydration vest, belt, or handheld carrier.
• Ease of Cleaning: Look for wide openings that facilitate cleaning and drying.

Mastering the Drinking Technique

Efficiently hydrating from a soft flask mid-run requires practice and coordination. Follow these steps:

1. Preparation:

   • Fill Appropriately: Fill your flask with water or your preferred hydration solution.
   • Expel Air (Crucial): Before securing the cap, gently squeeze the flask to push out as much air as possible. This prevents sloshing and makes the flask more compact.
   • Secure: Place the flask securely in its designated pocket in your vest or belt.

2. Approach and Grab:

   • Maintain your running rhythm. Avoid slowing down significantly unless absolutely necessary.
   • Reach for the flask with the hand that feels most natural and efficient for your setup (often the non-dominant hand if it's stored on that side).
   • Grasp the body of the flask firmly but gently, ensuring your fingers can reach the valve.

3. Positioning the Flask:

   • Bring the flask smoothly towards your mouth. The flexible nature allows for various angles.
   • Position the bite valve or nozzle comfortably between your lips or teeth.

4. Activating the Valve and Squeezing:

   • For Bite Valves: Gently bite down on the silicone valve. Avoid biting too hard, which can restrict flow, or too softly, which won't open the valve.
   • For Push-Pull Nozzles: Use your teeth or fingers to pull the nozzle upwards.
   • Simultaneous Squeeze: As you activate the valve, gently and steadily squeeze the body of the flask with your hand. This positive pressure helps push the liquid out. Start with a light squeeze and increase pressure as needed to control the flow.

5. Sip and Breathe:

   • Take small, controlled sips rather than large gulps. This minimizes the risk of choking, stomach upset, or air ingestion.
   • Coordinate your sips with your breathing rhythm. Often, sipping during an exhale is easiest. Avoid holding your breath.

6. Re-securing the Flask:

   • Once you've taken your desired sip, release the bite valve (it will self-seal) or push the nozzle down to close it.
   • Gently squeeze out any remaining air from the flask before placing it back into its pocket. This keeps it compact and prevents sloshing.
   • Smoothly return the flask to its designated spot, ensuring it's secure and won't bounce out.

Practice Makes Perfect

Like any running skill, drinking from a soft flask while moving improves with practice:

• Start Slow: Begin by practicing during walks, then progress to easy-paced runs.
• Vary Conditions: Practice on flat terrain, then introduce gentle inclines and declines.
• Empty Flask Practice: Initially, practice the motions with an empty flask to get the feel of grabbing, positioning, and re-securing.
• Consistency: Incorporate soft flask use into your regular long runs to build muscle memory.

Common Challenges and Solutions

• Choking or Coughing:
  • Solution: Take smaller sips. Coordinate sips with exhalations. Ensure you're not gulping air.
• Spillage:
  • Solution: Ensure the valve is fully closed before and after drinking. Don't squeeze too aggressively.
• Difficulty Getting Liquid Out:
  • Solution: Check if the valve is properly open (bite harder on a bite valve, pull nozzle up fully). Increase the squeeze pressure on the flask. Ensure the flask isn't empty or has a vacuum.
• Flask Bouncing/Falling Out:
  • Solution: Ensure the flask pocket is snug. Some vests have elastic loops or cinches to secure flasks. Expel air from the flask to make it more compact.
• Stomach Upset/Sloshing:
  • Solution: Ensure you expel air from the flask before and after drinking. This prevents air ingestion and reduces liquid movement inside the flask.

Hydration Strategy Beyond the Flask

While soft flasks are excellent tools, remember they are part of a broader hydration strategy:

• Pre-Hydration: Begin your run well-hydrated.
• Electrolytes: For longer runs or hot conditions, consider filling your flask with an electrolyte solution to replace lost salts.
• Listen to Your Body: Drink according to thirst, but also proactively on longer efforts, especially in warm weather.
• Aid Stations: Utilize aid stations on race courses to refill flasks or supplement your hydration.

Conclusion

Drinking from a soft flask while running is a skill that significantly enhances a runner's ability to stay hydrated and perform optimally over distance. By understanding the mechanics of the flask, practicing the coordinated technique of grabbing, activating the valve, and controlled squeezing, and addressing common challenges, runners can seamlessly integrate this essential hydration method into their routine. Consistent practice will transform what might initially feel awkward into a fluid, almost subconscious action, allowing you to focus on your run and maintain peak performance.