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13 Tips For Staying Hydrated This Summer

Katherine Tallmadge, M.A., R.D., is a registered dietitian; author of "Diet Simple: 195 Mental Tricks, Substitutions, Habits & Inspirations" (LifeLine Press, 2011); and a frequent national commentator on nutrition topics.



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Distance Strategies #7

Although the urge to go to the bathroom is often suppressed while running to conserve water, nervousness and anxiety often intensify that urge, so take care of business before the race.

 

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Robert's Observations

Drink water and plenty of it. We don’t do this enough and the more you run the more it is essential that you hydrate well

 

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Heat Exhaustion Signs

You’ll know you’re suffering from heat exhaustion if you experience heavy sweating, moist skin with goosebumps, faintness, dizziness, fatigue, a weak or rapid pulse, muscle cramps, nausea, and a headache. If it becomes serious, you can suffer from a heat stroke (when your body temp reaches over 104F), in which case medical attention is necessary to prevent damage to your brain and other vital organs. If you’re experiencing these symptoms, get out of the heat and cool yourself off as quickly as possible by drinking cold water and taking a cool shower. If you don’t feel better after 30 minutes, see a doctor immediately.

 

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Summer Fact

Drink water as soon as you wake up. And, even better, if you wake in the night for the bathroom, then also grab some water before returning to bed. Everything should be geared towards hydration before your run.

 

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Distance Strategies #3

Water is vital for many chemical reactions that occur inside our cells, including the production of energy. When you sweat, you lose body water that can affect cellular processes. Also, your blood volume decreases and becomes thicker if you don’t replace fluids. The result is a lower stroke volume, cardiac output and, ultimately, a decreased oxygen delivery to your muscles. Your running performance starts to decline with only a 2 to 3 percent loss of body mass due to fluid loss.

 

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Drinking a Cool One

Drink something really cold before you start. A study from New Zealand found that drinking a syrup-flavored ice slushie before running on a treadmill extended runners’ endurance by an average of 10 minutes. Researchers weren’t certain why slushies had that effect, but one possible explanation is that the slushies lowered the runners’ body temperature before they began running, allowing them to run longer before they felt the effects of the heat.

 

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Robert's Observations

If your body does not possess a sufficient amount of water, the heart will have to bear more strain when pumping oxygenated blood to the heart and the other organs. Think of maple syrup for blood. This in turn, will cause for the heart and the rest of the vital organs to feel exhausted. Ultimately, the organs are fatigued and so are you.

Drink water! on your runs.

 

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Summer Fact

When training for a hot-weather race, one of the first things you must do is drink lots. Even mild dehydration will cause your muscles to cramp up. The blood flowing through your muscles carry liquid to help them stay strong. When you run out of water, your muscles will begin to seize in protest.

Cramps will not only affect the target muscle groups, but they can also hit your stomach, causing gastrointestinal distress. Performance will continue to be compromised as you dry out. Headaches, disorientation, and irritability follow.

Summer Fact

It should be mentioned that over-hydration is also a risk. Hyponatremia (low blood sodium) occurs when an athlete over-dilutes the sodium in their bloodstream. Salt tablets and electrolyte-heavy sports drinks help prevent this. Keep in mind that while hyponatremia is real, it is much less of a risk in hot weather than dehydration.

Summer Fact

Hydration should not only happen during an event. Pre-race hydration is equally important. While you do not want to be sloshing your way toward to start line, you should be drinking a slightly higher than normal volume of water for a few days prior to your race. I also have enjoyed a higher performance level in madrid's dry heat from downing 2 liters of water between 2-3 hours before my run.

Summer Fact

Many athletes remark that they sometimes don’t urinate for hours after a race. This is a sign that they are under-hydrating. And when you do pee, it should be lemonade-colored, not apple juice.

 

 

 

 

 

 

 

 

Summer Fact

Humidity will also impact your hydration. This is something I noticed immediately when I was recently in Lisbon, Portugal. The humidity was high, and it made it more difficult, than the dry heat in Madrid, to easily get a workout in the day. You need to remember that the humidity is sucking the liquid right out of your skin, and that needs replenishing. And it needs to be watched, especially if you are not a costumed to it.

Summer Fact

A calorie is a measure of heat energy. Exercise causes you to burn calories. Burning calories creates heat. As you burn calories, your body heats up. In order to counteract that, you sweat. The more calories you need to burn, the more your body needs to cool off by sweating.

 

The more you sweat, the more you need to drink to replace all those lost fluids. Bigger bodies, even healthy bigger bodies, burn more calories than smaller ones. Bigger bodies create more heat, which means they need to be better at tracking and controlling their water intake.

 

All of this means, you need to drink water. Bigger runners, like yours truly, need to drink a lot of water.

 

Hydration

Hydration is of importance during hot runs, and it’s especially tricky for those in dry climates, like Madrid. When the temperature climbs and the air is dry, sweat evaporates so easily that you can easily dehydrate before you start feeling thirsty. Dehydration can lead to dizziness, cramps, fatigue, and heat stroke.

 

The necessary amount of fluid replacement is different for everyone, but as a starting point you should make sure you are well hydrated before your run. A rule of thumb is to drink about 15 to 20 oz. of water two hours before your run, and then 8 to 10 oz. more about 15 minutes before you head out.