I haven't used one since I was doing a lot of mountain biking, but in extreme heat, I've frozen the whole bladder full of water. The water slowly melted throughout the day at a rate enough to provide cool water all day. Of course you have to have access to a freezer firstI have at least 3 CamelBak bladders and various packs to put them in. To combat the "warm pee" condition, I fill mine to the tippy top with ice, then fill with water.