43. Health experts recommend that runners drink 4 ounces of water every 15 minutes they run.

Although handheld bottles work well for many types of runs, all-day cross-country runs require hip-mounted or over-the-shoulder hydration systems. In addition to carrying more water, hip-mounted or over-the-shoulder hydration systems offer more storage space for food and extra clothing. As the capacity increases, however, the weight and cost of these larger-capacity systems also increase. The following data show the weight (ounces) and the price for 26 hipmounted or over-the-shoulder hydration systems (Trail Runner Gear Guide, 2003).