Hydration Strategies for running in the summer
, by Genetic Nutrition, 8 min reading time
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, by Genetic Nutrition, 8 min reading time
It’s officially summer time, and you can hear the sun calling your name but fear that your energy will be drained by it. Don't sweat it (literally)! Any runner will attest that water is as important as fuel in any sporting activity and more so during the hot summer. Read below as we talk you through how to hydrate especially if you are going to be outside during those hot summer days running.
During hot weather, sweating is the body's way of trying to cool the body down to desired temperatures. It washes away the unforeseen floccules that upset your body’s balance of electrolytes and fluids; therefore, you become dehydrated. Dehydration during a run can cause:
When you hydrate you will get the best out of yourself and avoid contracting cramps or heat related illnesses.
Hydration for a run begins even before you slip into the running shoes. Here's how to prime your body for summer heat:
The focus is to remember that, despite the breaking out in sweat, the consumption of water during the run is crucial.
Your work is not over when you have successfully ‘completed the race’. Here's how to properly rehydrate after your summer run:
Here are some additional tips to keep you cool and hydrated during your summer runs:
Thus, by following the above mentioned tips, you can easily dominate your summer runs. Do not forget that drinking is an integral part of any training schedule, and it becomes even more critical when training during the summer.
Looking to dial-up your running game this summer? Genetic Nutrition has personalised products for hydration plans and nutritional advice and consultation to enhance the client’s performance and achieve his or her fitness objectives. Come and speak to one of our specialists today to discuss how we can help make your summer running great!
There is no specific number, but try to consume 16-20 ounces of water at least 2-3 hours before the run time. Take into account your sweat rate with regard to clothing they will have to wear and modify it accordingly.
Thirst, dry mouth, headache, nausea, constipation and dizziness, muscle cramps, and confusion are some of the easy symptoms of dehydration. As soon as you develop any of these, move to the shade, sit, and take some water or electrolytes. In extreme cases, a visit to a doctor may usually be required.
As much as it is rare, one can be over-hydrated; although this is not a usual experience. Remember that moderation is key and also monitor and follow the recommended standards and rationales formulated for the consumption of these products. If you have this sign as stomach bloating or having nausea, then do lightly with your fluids.
Although not necessary for each run, weighing is useful for long runs or on hot days when loss of body water is a concern. It gives a rough amount of the lost fluids to help you understand what you need to take to replenish it.
These hydration tips, including the answers to the most common questions concerning them, will help you to achieve safe and effective summer runs. Just as always, remember that a solution to adequate water intake is an investment that leads to increased performance and general wellbeing. Well, tie your shoelaces, fill up your flask, and let’s do it for summer distance!