PUBLISHED 06/04/2008
Water stations are an absolute must during a race, so be sure to have more than you think you need. Even when the weather turns colder, water is an absolute necessity for keeping runners healthy.
What Cups Work Best?
Because runners will grab a cup, flatten the lip of the cup, and suck out the water, paper cups work best. Styrofoam or plastic cups will crumble or break. Small bathroom cups are too small, so aim to have the cups in 8-10 oz size, and fill them 2/3 full.
What Fluid Works Best?
Water. Plain water. Gatorade or fluid replacement beverages are no substitute. However, during longer runs (10K+), you can provide both. Keep them separated and clearly marked so that runners don't take the wrong fluid.
At the starting area, provide a water table with pre-poured cups, filled from a water jug. Keep in mind that runners are likely to take more than one cup, so keep a volunteer on hand to continuously stock the table. At the start and finish, aim to have at least 18 oz per runner.
On the course, have one volunteer pouring the water, and another few passing out the cups to runners so that runners won't have to stop and wait for a cup. Water stations should be placed at mile 2, and every 2 miles afterwards, at either side of the course, with several tables so that the runners don't miss their chance. When a volunteer passes out cups, they should hold the rim between two fingers or keep the base in the palm of their hand, so that runners can easily grab the cup.
At the finish area, have a water table with pre-poured cups or bottles of water, ideally before a runner reaches the post-race food.
Keep garbage cans near the water stations - this is one area where there is likely to be a lot of waste.
