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Correct [[Practical Hydration| hydration]] is of vital importance, and sometimes it is necessary to carry your drinks while running. '''Remember to drink based on your thirst, as over hydration is dangerous and can be fatal, while [[The Science Of Hydration| dehydration]] is far less of an issue than most people believe.''' Carrying fluids is always inconvenient, so choosing a hydration system is a matter of finding the least bad approach. There are several options open to you:
* '''Handheld bottle'''. Because the bottle is in your hand, you don't have problems with it jostling, rubbing, or banging against you. However the bottle occupies one (or both) of your hands, and can tire your arms. In some situations it can also change your biomechanics and running form.
* '''Waist pack'''. Putting your fluids around your waist frees up your hands and moves the weight onto your body. You can carry more fluid in this position than in a handheld bottle. Unfortunately, waist packs either put pressure on to your abdomen, which causes digestive problems, or it puts pressure on to your hips, causing the problems in the muscles of your hips and legs. Waist packs are particularly problematic for the ITB, as they put pressure on the activating muscle (TFL).