Going on a run in the summer is difficult. Summer brings an increase in humidity and temperature, which will make you feel like you’d need to breathe water instead of air even when you go on an easy run. When the weather is warmer, you will be sweating more, and the volume of your blood becomes lower. When the volume of your blood lowers, your heart will have to work harder to move oxygen to your muscles. If you’re going on a usual easy run in the summer, prepare to put every single ounce of effort into it. You have to keep yourself hydrated, especially when going on a run that goes on for more than an hour. Keeping yourself hydrated is the key for surviving the heat of summer.
When Do You Hydrate?
Knowing when to hydrate yourself is crucial. There will be three separate times where you have to keep in mind when you’re wondering about hydrating when going on a run.
Before the Run
Before going out to train or the marathon itself, you should drink two cups of water. But don’t drink too much, or you’ll be wanting to use the bathroom before you reach your second mile.
During the Run
When you’re already running, there is an increase in your sweat production, which means you’ll have to hydrate to replenish the water you’re losing. Make sure you plan your route so that there will be water fountains that you can drink from, or you can use a handheld bottle to store water in. If the temperatures and humidity are extreme or you are someone who sweats a lot, you have to make sure you bring a drink that contains electrolytes.
What Are the Options If I Want To Carry My Water?
You’ll be able to find many bottles that you can attach to your arm thanks to a strap that they have on them. If you want to hydrate and refresh yourself, then you can put the water bottle into your freezer beforehand. When you start your run, the ice in the bottle will begin to melt when you start, which means you can enjoy a cold refreshment when you’re on your on the trail. But if you’re not fond of having something you have to carry while on your run, then you can try using a fuel belt for your waist or a hydration pack. You can also try to apply the freezer technique using a hydration pack, but fill the hydration pack’s bladder only halfway before you put it into the freezer. Then when you’re about to go, fill up the bladder’s remaining space. The ice will keep the water cold, as well as help your back cool down. When your run is a long one, then you need a hydration plan. Assign times where you drink some of your water, like every time you pass a mile. Some devices can help remind you to take a drink every select amount of minutes or so.
After the Run
When you finish going on a run, keep consuming small drinks of regular water or a drink that contains electrolytes. If you aren’t hungry after the run, you can try a recovery drink. You can use a recovery smoothie or even some chocolate milk, which will help you rehydrate.