Are bubbles in a plastic bottle dangerous?

# Nils runs

Drinking a lot is usually not an art. Taking the right amount with you while running. Fortunately, there are now a variety of great ways to stay fluent.

The pictures of Sarah Trues last lap at the Ironman in Frankfurt 2019 are not only stuck in my mind. She stumbled along the banks of the Main and was apparently no longer the master of her senses. Eventually she slumped in the arms of a fellow sportsman. It was only a few hundred yards to go. Sarah True hadn't drunk enough and ignored all the warning signals from her body.

But if that happens to a professional athlete, how dangerous is it for amateurs? Not that bad. Sarah True has (probably) no permanent damage. In any case, she successfully competed in other races after the end in Frankfurt. Little else is known about long-term damage caused by water shortages. This is of little use if you are in the middle of running, but you don't have to be afraid. First, the body can withstand a lot and gives warning signs. Second, there are many ways to stay fluent.

Without everything

First of all: Of course, it should be noted that everyone has their own thirst. So I can only report my experiences here. No, nobody has to have something to drink with them all the time while running. The park lap can be done without water and the five-bottle marathon belt can stay at home. If you walk normally, you also drink normally. You can manage half an hour to a full hour even in hot weather without a reserve.

Drink from the hand bottle

I take a hand bottle with me for about an hour and a half runs when it's warm outside. So I am sure to have a sip with me and at the same time not to carry too much weight around with me. I don't necessarily hold the bottle in my hand. If it bothers me, I put it in my waistband or I take a belt with me. Belts are a science in themselves. The last one I tested, the Camelbak Ultra Belt, I can recommend with a clear conscience. Soft bottles with a volume of around 500 ml are best for belts and waistbands.

There are people who walk with two hand bottles. This is too unwieldy for me. That's why I take a vest with me for runs of up to two and a half hours. Two soft bottles fit inside. This leaves my hands free and the weight of the bottles is close to my body. Nothing wobbles and all I have to do is lower my head to drink. In addition, rain jacket, food and other equipment fit into the vest (depending on the model and size).

Drink from the bladder

Most running vests also have a hydration bladder. Depending on the model, one to three liters go into the tanks that I use. Three-liter bladders are filled but also weigh three kilos, so I rarely use them. I often have one and a half liters with me, or a combination of soft bottles and hydration bladders. In this way I take up to 2.5 liters with me, which is enough for me for about four or five hours. Then I have to replenish the reserves somewhere.

The last straw

Another option for the more adventurous is a water filter. It filters bacteria and viruses. You simply suck water from a lake, river or puddle into your mouth. Swallow, done. Unfortunately, heavy metals and anything smaller than a bacterium are not filtered out. If the idea of ​​drinking from a puddle doesn't give you a stomach ache, you should give it a try, especially on ultra-long stretches. The big advantage is the weight. Not the dead weight of a few 100 grams, but the water weight that it saves you.

I often take the filter with me on longer journeys because I have noticed that there are many opportunities to get good water. Wells and springs exist more often than you think, at least in my area. Nevertheless, I want to be on the safe side and then use the filter as well. Be careful with public fountains. They are often chlorinated, which tastes disgusting.


The question of the right drink still remains. Some like diluted juice, others cola, and still others pure water. I'm a fan of that. But just as you can drink too little, you can also drink too much - that's called hyponatremia. In short, with such water poisoning, the salt concentration in the body is diluted to such an extent that an electrolyte disorder occurs. So we should keep moderation and possibly take in minerals, for example with salt tablets or drinks containing electrolytes. So I fill one of my bottles with a drink made from mineral powder or a little salt. That's enough for normal water. Salty food helps too, of course.

In the next blog posts I will also give you more tips about drinking. Why does the water from some soft bottles taste like plastic? And what can you do about it? Which are the best hydration bladders? Or what is the best way to clean my bottles? But now have a good run and stay healthy.

Do you want to know more? Write to me on Instagram at @nils_laeuft or write a comment.

Tags: heat training, running, drinking
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Drink, but right!

From Nils Thies

Drinking a lot is usually not an art. To have the right amount with you when you run. Fortunately, there are now a variety of great ways to stay fluent.

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