With the summer heat creeping in, it’s important for you runners to be proactive with water intake. Dehydration sneak up on you; a scorching sun and higher temperatures mean more sweating and water loss, which not only makes you feel hot and parched, but can also lower your energy levels, cause muscle cramps, increase stiffness and leave you feeling fatigued much earlier than usual.
Let’s dive into some tips for staying hydrated.
Drink more water
Well, duh. While this is extremely basic advice, it’s also extremely important. Don’t always be playing catch-up–going into a run sufficiently hydrated will make it easier to maintain hydration and feel good.
Increase your water intake over how much you were drinking in the winter. For example, if you used to drink two litres of water a day, aim for three.
Travel with a water bottle–in the car, on a walk or to a meeting. Even if you’re just running a quick errand, if you have access to water, you’re be more inclined to sip it regularly.
Rather than chugging water before a run to make up for lack of hydration (which will leave you with liquid sloshing around in your stomach), take small sips frequently throughout the day.
Avoid the sun
Run in the early morning or late evening to avoid stretches of peak sunlight and heat; if temperatures exceed 25 C, consider opting for the treadmill.
Plan out your routes to include more shade.
Wear a hat to keep the sun off your face and keep you feeling (and looking) cool.
Run with water
If you’re running or exercising for more than 90 minutes, bring fluids (water and/or electrolytes) along with you to maintain your hydration and energy levels. This might mean carrying a water bottle (which is undoubtedly annoying), wearing a hydration vest or planting water bottles along your route ahead of time. Even better if you can bring someone to bike alongside you to carry your bottle.
Replenish lost electrolytes
Of course, enjoy a cold glass of water (or two) post-run, but consider adding some electrolytes–whether store-bought or homemade–to replenish electrolytes lost to high volumes of sweat. You can make your own electrolyte drink by mixing water, sea salt (which contains minerals like sodium and potassium) and a carbohydrate source like honey or maple syrup.
