As the weather begins to warm up and we get closer and closer to summer, we have to start thinking more seriously about hydration. As runners, it’s incredibly important that we hydrate properly before and after a run—especially when it’s hot outside and we’re losing extra water through sweat. Hydration isn’t just about drinking water, though. We also have to replenish lost salts and electrolytes. So, how exactly can we make sure we’re giving our bodies the proper moisture that they need?
First and foremost, we need to understand the consequences of dehydration. Not drinking enough fluids can not only hinder your athletic performance, it can be incredibly dangerous and lead to nausea, dizziness, exhaustion, and, most severely, organ failure and death. Didn’t think proper hydration was important before? Now you do!
If you run in warm weather, you’ll notice that you sweat more than in cooler temperatures. This is because sweat occurs when the body is trying to regulate its temperature and cool itself down. But, sweat means that water is leaving the body, and along with that water, essential salts and electrolytes. One way you can protect yourself from becoming too dehydrated during a run is to drink water or an electrolyte supplement made with natural ingredients and no added sugar before your run. The American College of Sports Medicine recommends drinking a pint of liquid about two hours before exercise. It’s important that what you’re drinking is actually going to hydrate you. Caffeine and alcohol are diuretics, which means they cause the body to lose water. Therefore, try to choose a beverage that promotes water retention instead of expulsion.
Of course, you need to rehydrate immediately after your run. This is the optimal time to drink an electrolyte supplement, which will help your body replace the salts it lost through sweat. Again, caffeine and alcohol are not ideal post-run beverages because they won’t help your body hydrate. Try to drink at least 16 ounces of water post-run and continue to drink throughout the day. It’s recommended that you drink at least half your body weight in ounces of water every day. That means that a person weighing 150 pounds should aim to drink at least 75 ounces of water daily.
Maybe you’re going for a particularly long run—longer than 60 minutes. In this case, you’ll want to carry water or electrolytes with you. Giving your body extra hydration during the run will help its endurance and longevity. You don’t want to get to 45 minutes and be craving liquid. Plan ahead and be smart about your fueling and hydration on long runs—it really could make or break the run.
The bottom line is that the body needs water, especially when it’s hot outside. Staying on top of your hydration will help you be a smarter, healthier, and overall more successful athlete. From all of us at City Running Tours, we wish you safe and healthy summer miles!
