Hydration pack

A hydration pack is a wearable reservoir system that lets athletes carry and sip water or sports drink on the move through a hose and bite valve.

How hydration packs work

These packs are essentially backpacks or vests with a flexible bladder, hose and mouthpiece. The bladder holds 1–3 liters of fluid, enough for long training sessions, trail runs or cycling. A hose routes to the shoulder strap and ends with a bite valve, allowing quick sips without stopping. The pack’s design distributes weight evenly so it doesn’t bounce while running or riding. Many models include compartments for energy gels, snacks or spare layers, and adjustable straps to fit snugly. Proper use requires filling the bladder with a balanced carbohydrate-electrolyte drink, purging air to reduce sloshing and securing the hose. Cleaning is important because stale sports drinks can promote microbial growth; rinsing and drying the bladder and hose after each use prevents odors. Athletes may choose packs with insulated hoses to keep drinks cool and select bladder volumes based on event length and available aid stations. A hydration pack offers hands-free access to fluids, which can improve adherence to a drinking plan.

Choosing and using hydration packs

When selecting a pack, consider fit, carrying capacity and ease of maintenance. A low-profile vest may suit runners, while cyclists and hikers often prefer larger backpacks. Look for a stable harness, quick-release bite valve and removable bladder. Test the pack with fluid during training to learn how the drink tastes when it warms and to practice refilling. Avoid carbonated or high-sugar drinks that can cause bloating or sticky residue; instead mix sports drink powders at the right dilution. On race day, plan how much fluid to carry versus what is available at aid stations. Some athletes pair a hydration pack with soft flasks or bidons to separate carbohydrate and electrolyte mixes.

A hydration pack can help endurance athletes meet fluid and carbohydrate needs by making drinks easy to access while moving. Regular cleaning and practice ensure it remains a reliable part of a fueling strategy.

Related Terms: Soft flask, Bidon, Dilution ratio, Custom blend, On-course fluids