Hot Weather Hydration Tips For Runners

Hydration is vital when exercising in the summer

I just recently started running again and I am finally able to run five miles. My recent running goals are to increase my speed and distance. Summer has arrived and the temperatures are rising here. This means I have to adjust the time of day when I run. I used to run in the afternoon and now I have to get up early like 7 AM. The temperature at 7 AM is still warm but a whole lot cooler than in the afternoon. I also have to adjust my liquid intake and the type of liquids that I drink in the summer as I don't want to get dehydrated from running. I am going to share with my favorite ways to stay cool and hydrated while you exercise in the summer heat.

  Just the other day I was out running and I began to feel dizzy so I stopped running and walked. Thankfully, I was not far from home. This dizzy spell reminded me that I needed to change my running schedule and my liquid intake. I realized that with the warmer weather, I not only needed to run earlier in the day when the weather is cooler but I needed to start including sport hydration drinks in my exercise routine.

 The warmer weather has me sweating more and water is not cutting it anymore for my choice of liquid for running. I need something that will not only replenish my liquids but also my electrolytes. I want a sports drink with less sugar as sugar can affect the absorption rate of the liquid into my body.  I also don't want chemicals or artificial neon colors in my drink. So being that I like natural food, I reach for SuperDrink when I need to replenish my liquids after a hot sweaty run. I like to drink a naturally sweetened drink that is made with coconut water, electrolytes, and juice along with lots of good vitamins that my body needs. 

Run early in the morning or later in the evening
 Choose a time that best works for your schedule but run when the temperatures are cooler. For me, that means getting out for my run at 7:00 AM as by 8:00 AM the temperatures start to climb.

Wear light clothes

 I like to wear shorts and a tank top when I go running. I wear a lightweight tank top or a nylon shirt as those keep me cooler. Light colors are better too as dark-colored clothing absorbs heat. Dryfit clothes are also great for running in the hot summer weather.

Drink a hydration drink before and/or after running.
 Your body needs plenty of water in the summer and when you exercise in the heat you sweat more and lose not only fluid but also essential minerals like sodium and potassium. I like to give my body those minerals before I run so I don't dehydrate while running. So I drink half a bottle of a natural sports drink before I go along with a glass of water. When I finish my running I drink the rest of the bottle of my drink that has electrolytes like sodium and potassium in it.

Run past water sources
 I always plan my run by parks that have drink fountains and/sprinklers. That way I don't have to carry heavy water bottles that slow me down. There is a park a couple miles from my house that has a drinking fountain, so I make that my turn around point after I drink some water. If I find sprinklers on while I am running, I make sure to run through them to get a great cool down. If you don't have any water sources on your paths then bring with some water in a backpack-style water pouch or one that attaches to your waist. It is important to drink 3-8 ounces of water every 15-20 minutes when exercising. Then drink at least 8 -16 ounces of water when you are done exercising.


Start slower
 When it is hot out your body has to work harder so take it easy and don't overdo it on hot days.

Know the signs of dehydration
 It is important to drink water before you get thirsty as thirst is an indication of early dehydration. Here are some signs that your body needs more water:

                               Headache
                               General fatigue
                               Dizziness
                               Nausea
                              An increase in body temperature
                              Weakness
                              Muscle cramps

 Stop running, if you become dizzy, nauseated, have the chills, or cease to sweat. Find a shady spot and rest. Make sure to replenish your liquids with a sports drink or coconut water to get your electrolytes back in balance. 

Exercise indoors
If you are able to exercise indoors on hot days then do so. This would be a great time to visit a gym, roller rink, rock climbing place, or ice skating rink.

Wear SunScreen
 Make sure to protect your skin from the harmful rays of the sun. Apply a sunscreen that has at least 15 SPF. I like to use a chemical-free mineral-based sunscreen that has zinc as its active ingredient. Make sure to wear a pair of sunglasses to protect your eyes too from the sun.

 So play it safe this summer when you go running. By following these tips you can still run on hot summer days and get your fitness in.