Stay Hydrated on a Hot Run

Pamela Nisevich Bede, M.S., R.D.

****Runners always have different opinions when it's best to run. Theirs the ones who prefer the winter when they can't feel their body and don't sweat. And theirs the runners who enjoy running in the heat, where they constantly sweat and get a good tan (hey, that's a bonus). However in both cases the things that's the same is hydration. Runners need to keep hydrated in order to be successful. Dehydration means slower times, which means more time in the heat and not enough progress. This article gives us 5 simple ways to stay hydrated. The first is to not get behind in first place, meaning when going to the wash room check your pee. If its dark in colour and little in volume it means that not enough water is being obtained and more is needed. Second, is hydrate before heading out. The recommended amount is 1 oz per every 10lbs of body weight. Third is to establish a game plan. This simply means that drink when your not thirsty. If needed do the sweat test and see how you sweat before workouts. Forth is to recognize your losses. Athletes lose lots of sweat which contains sodium, potassium and calcium. This must be regained. Finally the last tip is to replace sweat losses during the run which means add the electrolytes to reduce further injuries. 

I can personally relate to this article as i am a avid runner and i do experience some dehydration during hot runs. I prefer the summer runs where i can breathe the nice warm air and get a tan while doing it. However i have felt many times the signs of dehydration. This article has personally made me realize how important it is to drink the recommended fluids that i need in order to better perform in situations like the hot runs. It has inspired me to take action and start following the 5 steps to stay hydrated. I now know if i have drank the recommended amount and how to improve it if not. 

Nisevich, Pamela. "Stay Hydrated on a Hot Run." Runner's World & Running Times. N.p., 8 July 2013. Web. 17 June 2014. <http://www.runnersworld.com/drinks-hydration/stay-hydrated-on-a-hot-run>.