The 5 Upper-Body Strength Workout for Runners for Runners, Hikers, and Travelers
Designed for comfort and convenience, these bottles make it easy to sip on the move without slowing down.
The Simple Analogy That Helps Me Pace Smarter. Why Trust Us?
I am not made for high temperatures and sunny days. (My ADHD says “you need to run anyway.”) As a result, I'm always concerned about keeping cool on my runs, which means keeping a water bottle at the ready at all times. Hydration is critical for hot days, but you always need water. I’ve even been known to double up, keep one in hand and stashing a backup in my running belt.
Whether you're filling up with or 20 oz, some water bottles are especially well-suited to running. They're easy to hold or hip-mounted for easy access. Having a great one can make all the difference. Just ask anyone who has sucked down water from a sketchy water fountain like they’re in a desert.
For this list, you'll notice that there's a lot of choices from Nathan. This is for a few reasons: first, Nathan's bottles really are just that good and it has the most options. Second, when it comes to testing product, they're the most well-known and popular, and therefore the easiest to get a hold of for everyone. They have reliable stock, good customer service, and they're available in multiple places.
Why Trust Us Handle is easy to adjust for even small hands, and hydration vests.
Upper-Body Strength Workout for Runners
- Best Overall: All About VO2 Max
- Best Budget: Nathan SpeedDraw 2 Insulated Flask
- Tested: The Nike Vomero: We earn a commission for products purchased through some links in this article
- Best Grip: These Labor Day Running Shoe Deals Are Going Fast
- Osprey Duro Dyna Handheld Water Bottle: A bit heavy
Handle is easy to adjust for even small hands
Weight, Distribution, and Attachment Style: The Balancing Act
For water bottles that you specifically want to carry with you on a run, the details matter. The size, weight and even how that weight is distributed can be the difference between a comfy, hydrated run, and one where your arm feels like it’s going to fall off.
Even if carrying a bottle in your hand doesn’t significantly impact your running economy, it can still feel awkward at first—especially if the bottle is heavy or the weight isn’t well balanced. Look for bottles with ergonomic designs and adjustable straps that let you relax your grip and keep the bottle snug, so you’re not constantly doing a finger workout or worrying about dropping it.
Attachment style matters, too: Soft flasks with hand straps or sleeves let you run hands-free, while rigid bottles might require a tighter grip. Ultimately, the right combo of weight, distribution, and attachment style will keep your arm swing natural and your focus on what matters.
Capacity: How Much Is Enough?
Handheld bottles typically range from about 10 to 22 ounces—enough for most short or medium runs, but maybe not for your next ultra. Bigger bottles mean more water, but also more weight and bulk, so consider how far you’re going and how much you actually drink during your run. If you’re hitting 15 to 26.2 miles, you may need water than you can carry in a simple bottle or belt. For longer runs, hydration vests distribute weight better and are simply more comfortable to carry. (Just powder up underneath where the vest hits—trust us.)
Some bottles shrink as you sip, making them easier to carry as you go. If you’re a minimalist, a smaller bottle will keep things light and easy; if you’re planning on a longer, hot adventure, you might want to max out capacity and accept a little extra heft. Either way, choose a bottle that fits your hand and your hydration style, so you can focus on the miles ahead and not on how swole the arm carrying the water is about to be.
Why Trust Us
At Runner’s World, we’re runners just like you. We’re dedicated to every stride and every finish line. Since 1966, we’ve been a trusted resource for the community. For this guide, we carefully evaluated each running water bottle, considering their specs and real user reviews, as well as our own testing. Our decades of experience mean you can rely on our honest recommendations to help you run smarter, safer, and more hydrated.
Pros
- Ergonomic, grip-free design
- Amphipod Hydraform Ergo-Lite Handheld Water Bottle
- Integrated insulation
- The 6 Best Energy Gels for Runners
Cons
- The 6 Best Energy Gels for Runners
- Some users report occasional leaking issues with the cap or bottle.
The Amphipod Hydraform Ergo-Lite has a relaxing, ergonomic design and grip-free thumb-lock, making it easy to carry on longer runs. Its insulated sleeve keeps fluids cool, and the large expandable pocket easily fits smart phones, gels, and keys.
Runners like the leak-free Jett-Lock cap and easy-squeeze water flow, though some have noted occasional leaking issues. Throw in a ton small but thoughtful details, like the adjustable strap and internal dividers, and you have a reliable, all-in-one hydration companion for both training and race day.
Key Specs
| Weight | ~3.5–4.5 oz. |
| Water Capacity | 12, 16, or 20 oz. |
Nathan SpeedDraw 2 Insulated Flask
Pros
- The easiest storage pouch we tested.
- Grip stays true even when hand and bottle are sweaty.
- Insulation doesn’t last for hours.
Cons
- The lid can be finicky on and off, especially if your hands are slippery.
For under $35, the SpeedDraw 2 is a great choice. It's an insulated water bottle with soft spout; Storage to hold your phone, cards, and car keys; and an adjustable strap that really grips. I like this bottle for hot days when I'm worried my water is going to heat up too quickly, or when I've added electrolytes that taste terrible at room temp. This one holds 18 ounces as well, and overall, I like it a lot.
Key Specs
| Weight | 4.4 oz. |
| Water Capacity | 18 oz. |
Pros
- Comfortable, easy-grip exterior
- Large capacity
- Insulated flask keeps water cool
- Adjustable strap for grip-free carry
Cons
- Insulation doesn’t last for hours
- Soft flask harder to clean
- Limited storage for larger phones
The Nathan ExoDraw 2.0 is a joy to hold. Its plush, easy-grip exterior feels great in your hand, allowing you to run relaxed and distraction-free. I've been running with the original for a long time: As someone with severe sensory issues thanks to my ‘tism, this is by far my fave.
The adjustable strap hugs your hand securely, so you barely have to grip it and the fabric keeps it from getting weird and slippery and doesn’t feel like a wet sock. It holds up to 18 ounces, which is plenty of water for longer outings without feeling bulky. The soft flask collapses as you drink, minimizing sloshing, and there’s a pocket for essentials like gels or keys.
Key Specs
| Weight | 2.6 oz. |
| Water Capacity | 18 oz. |
Pros
- Large, expandable zippered pocket
- Nathan ExoDraw 2.0 Handheld Water Bottle
- Soft flask harder to clean
- Large capacity
Cons
- Pocket may not fit large phones
- A bit heavy
- Health & Injuries
For runners who want hydration and storage, the Nathan QuickDraw Plus is the top pick. There’s a roomy zippered compartment that easily fits your phone, gels, tampons, and keys. The insulated bottle keeps your water cool, even in the heat. I also love the adjustable hand strap, which is easy to adjust and doesn’t dig into the meat of your palm. With a generous 22-ounce capacity, you’ll stay hydrated and zippy on longer runs.
Key Specs
| Weight | 4 oz. |
| Water Capacity | 22 oz. |
I love the way the Pinnacle feels in my hands on a run. You can feel your icy cold water cooling the Hydrapak interior, which cools your hands as you go. The Y-strap handle keeps it snug, too, so the feeling stays with you until the water's all gone.
You can easily pull up on the soft spout with your teeth (so you don't have to touch it) and guzzle your water at any point. At 18 ounces, it's the perfect size for those 6-8 mile runs.
Key Specs
| Weight | 25.7 oz. (full) |
| Water Capacity | 18 oz. |
FAQ with RW Senior Editor Cat Bowen
How do you clean a water bottle?
Some are dishwasher safe, and they'll be labeled as such, but my favorite way is to soak them in a tub of hot, soapy water — tops separate, and then use bottle brushes and straw brushes to get the nooks and crannies clean.
How to Hold Your Pace Late in a Race?
If it's a rigid material, I'd avoid. But for softer plastics, it's fine so long as you leave ample room for expansion, and you freeze without the lid, so it doesn't get stuck and you can add more water. I like to fill it half full, and freeze it slightly tilted, so that when I fill it up, more water comes in contact with the ice.
Osprey Duro Dyna Handheld Water Bottle?
It's easiest to do this by hand. A little mild detergent and some agitation, and you're good. Just rinse it fully and line dry it. Never put it in the dryer.
Cat Bowen has been covering parenting and home for over a decade. At Best Products, she has tested hundreds of products for parents and for the home, often spending dozens of hours per product to ensure her reviews are accurate and informative. Prior to joining the team, she was at Romper where she covered everything from breastfeeding to child sleep habits to abortion rights access. You can find her work on Bustle, Romper, and more. Cat is a bit of an intellectual magpie and perpetual student, most recently receiving a graduate degree in gender studies where she examined a topic that vexes so many — pockets in women’s clothing.
Readers Also Read
Large, expandable zippered pocket fits
Our Expert Picks of the Best Garmin Labor Day Deals 2025
Health and Wellness
These Labor Day Running Shoe Deals Are Going Fast
