To use this Apidura Racing Hydration Vest, first fill the 2L fast - flow bladder with water. Adjust the sternum straps and side adjustments to get a comfortable and snug fit. You can place your food, drinks, and other essentials in the stretch mesh pockets. Keep your phone in the zippered device pocket. For better visibility, especially at night, attach a light to the back attachment point. When it comes to maintenance, after each use, empty the bladder and let it dry completely. Wash the vest gently with mild soap and water, and air - dry it. Make sure to check the magnetic clip and hose organisation loops regularly for any signs of wear and tear. Also, avoid over - stuffing the pockets to maintain the vest's shape and comfort.