Hydration in hot weather
Staying hydrated when running is always important – but even more so when the temperature rises.
The heat puts your body under extra stress as it works even harder to cool you down.
Taking on water while you’re running and using electrolytes can help – but be mindful not to overdo it or else you end up flushing out essential salts from your body, leaving you feeling depleted.
Across Run 4 Wales’ events there are always multiple fuelling stations stocked up with Brecon Carreg water and High 5 electrolyte tablets. High 5 energy gels are also available during the longer distance events too – the Cardiff Half Marathon and ABP Newport Marathon and Half Marathon.
However, for runners who’d like some extra advice on how to not get dehydrated, Run 4 Wales Race Director, and double Olympic marathon runner, Steve Brace, shares his tips:
Take note of the weather
Your body loses more fluid and salts when it sweats, which increases in the heat, so make sure to drink plenty of fluids before, during and after your run, and consider using an electrolyte drink to replace lost minerals too.
When you’re out on your training runs it’s also wise to pick a route that has a water stop incorporated – whether that be an outside tap along the way or a shop to buy a drink, should you need it.
As the temperature rises, hydration becomes paramount – particularly when running in temperatures above 26°C as the likelihood of suffering with a heat-related illness increases. Staying hydrated with water or a sports drink helps to replenish electrolytes and minerals that you may have lost through sweat – you could even add ice to help cool you down further.
Cater to your distance
When it comes to running longer distances, it’s important to have an effective fuelling and hydration plan in place to keep you going. While you don’t need to worry too much when it comes to completing a 5K or 10K, you need to make sure you have enough energy if you’re going to be on your feet for a long period of time.
Not having enough water can lead to muscle cramps, dizziness and even heat exhaustion and it can often cause the heart to work harder to circulate blood around the body. On an average day it’s recommended you should drink around eight glasses of water (2 litres), but this should increase when you exercise – or roughly about 1ml of water for every calorie you burn.
Before, during & after your run
Before a big run or race make sure you’re staying well hydrated in the days leading up to it to help with your performance.
During your run, it’s essential to stay hydrated as you can lose around a litre of fluid for every hour of exercise. If this isn’t replaced you can see your performance level start to drop. While it’s important to take small sips of water at regular intervals, having an electrolyte tablet mixed in will also help to replenish those salts and minerals that your body loses through sweat.
After your run take on fluids to rehydrate your body for maximum benefit. For many people they may not find themselves hungry after a race, so refuelling through a liquid, like chocolate milk or a High 5 recovery drink, could be a good option.
Remember
When it’s hot outside, you may need to adjust your training plan accordingly, it might even be worth skipping your run and going for a walk instead. Try to get out early before the day gets too hot and take it slow – don’t try to be a hero and smash out a personal best time. Dress accordingly, in something that is sweat wicking and will help keep you cool, and wear a hat and plenty of suncream too.