Do You Actually Need a Hydration Vest?

Let’s be honest. Just because something looks cool on Instagram doesn’t mean you need it.

I get this question a lot: “Do I actually need a hydration vest?”

The short answer? It depends. Depends on how far you’re running, the weather, and whether you want to carry stuff or not. A vest can be a game changer—or just extra weight.

Let’s break it down like I would with one of my clients.

For Short Runs (Up to 60 Minutes)

If you’re heading out for a 30- or 40-minute jog around the block or park, chances are you don’t need a vest.

You can drink before you run, knock out your workout, and rehydrate after. Boom—done.

I’ll admit it: I don’t even take a bottle with me unless it’s scorching outside. For organized 5Ks or 10Ks? Water stations got your back. Honestly, wearing a full hydration vest for a 5K is like bringing a suitcase for a sleepover. Overkill.

And I’m not alone. There was this great Reddit thread where runners debated why anyone wears a vest for a 5K. Most agreed—it’s unnecessary unless it’s part of a longer run.

Like if you’re running to the race, doing the 5K, then running home. Or you’re training in the desert and the race might run out of water (yes, that happens—ask the rookie who shared his horror story from a desert race).

Bottom line? Unless your short run is in brutal heat or part of a bigger session, ditch the vest. Your shoulders and back will thank you.

👉 What about you? Do you carry water for 5Ks? Or trust the aid stations?

For Medium Runs (60–90 Minutes)

Now we’re getting into the zone where a hydration vest starts making real sense.

Once you’re running an hour or more—say, 10 to 15 kilometers—hydration becomes more than a nice-to-have. Especially in hot, humid places like Bali (trust me, I’ve sweated through those runs).

Some runners can get by with a handheld bottle or waist belt here. But personally? I’d rather not have something bouncing at my hip or cramping up my grip for over an hour.

I prefer to spread the load with a small vest—just enough room for 1 liter of water and a couple gels.

I often tell beginners stepping into their first 10K or 15K: test a lightweight vest. You’ll feel freer than with a bottle in your hand the whole way.

I remember one guy on a forum saying he only wears a vest for “half-day humidity runs.” That tracks. In cooler weather or if your route has fountains, you can skip it. But if you’re running in 85°F heat with no water in sight, the vest pays off.

👉 Have you ever wished you had water halfway through a longer run? That’s your sign.

For Long Runs (2+ Hours) & Trails

Now we’re in vest territory for real.

If you’re training for a marathon, running 20+K, or exploring the trails for hours, a hydration vest is more than handy—it’s a must.

You can try stashing bottles along your route or looping back to your car, but let’s be honest: that’s a logistical headache.

On trails, it’s worse. No fountains. No minimarts. Just you, nature, and maybe a few cows.

When I ran my first 25K trail race, pretty much everyone had a vest. It was like a uniform. And for good reason—those aid stations were spaced out.

If you weren’t carrying your own fluids, you were risking bonking hard. Trust me, nothing teaches you that lesson faster than cramping up mid-mountain climb with no water in sight.

Plus, it’s not just about fluids. A good vest lets you stash electrolytes, food, your phone, maybe a rain jacket or headlamp if you’re out early or late. It’s trail insurance.

Now, I know a few elite runners who go minimal—even in ultras. One guy on Reddit ran a 100-miler with just a handheld bottle, relying solely on aid stations. Respect. But for the rest of us mortals in the middle or back of the pack, that’s playing with fire.

👉 Trail tip: If the trail is remote and you’re going over an hour, pack your own water. Period.

The Rule of Thumb I Give My Athletes

• If you’ve ever cut a run short or felt like crap because you ran out of water or didn’t have a gel—get the vest.
• If you’ve survived fine with a bottle or fountain stop on your 90-minute long runs, you can probably wait.
• If you’re building mileage, running in heat, or hitting the trails, it’s one of the smartest gear upgrades you can make.

Also, forget the stigma. If a hydration vest gives you confidence, wear it—even for a marathon.

One veteran runner said it best: “If wearing a vest keeps your head in the game, wear it. No one cares.”

That’s the truth. Run your race. Do what helps you finish strong.