Summer is here, which means there is plenty of sun, humidity, and sweat. It can feel like it’s impossible to beat the heat. Staying hydrated is one of the most important factors related to running safely and successfully all summer long. Make sure you check out these top 5 hydration tips for hot summer runs in the heat!
1. Stay Hydrated All Day Long
If you focus on drinking water and staying hydrated throughout the day, you won’t need to worry about it quite as much right before your run or even during your run. Carry a water bottle with you all day and just refill it as needed. This means you won’t need to chug a bunch of water right before your run, which could lead to the need for a bathroom stop!
2. Plan Your Route For Water Stops
Many places have water fountains that are turned on during the summer. If possible, plan to run past some water stops throughout your run, especially if you are doing a longer run. You could also drive your route ahead and time and hide some water bottles along the way. Another option is to run past your house so you can stop and get some water during your run.
3. Bring Your Own Water
If those options don’t work for you, bringing your own water is a great option. There are many ways to carry water on the run: handheld water bottles, fuel belts, and hydration vests. I’ve been using the Ultimate Direction Hydration Vest (affiliate link) for the past few months. It has storage in the back for a large bladder as well as pockets in the front for smaller water bottles. This gives you plenty of options for ways to carry water on your run.
4. Use Electrolytes to Stay Hydrated
Our bodies have electrolytes that need to stay balanced for optimal performance. Some of the key electrolytes include sodium, potassium, magnesium and calcium. Symptoms of electrolyte imbalances can include muscle cramps, muscle spasms, dizziness, fatigue, nausea or even lead to hyponatremia (low blood sodium).
There are many ways to take electrolytes during a run. Some of the popular products include Nuun, Liquid IV, Skratch Labs, and SaltStick Caps. These can be added to water in tablet or powder form. Of course there is also Gatorade, which has sugar, so just consider how that will impact your run and how your stomach will feel mixing it with any other fuel you are taking.
5. Take a Sweat Test after a Summer Run
Doing a sweat test can help you understand your sweat rate so you can plan for how to hydrate on your run. You basically weigh yourself before and after a run to see how much fluid you lose. Runners Connect has a great calculator that you can download. It takes into account any bathroom stops, how much you drank, and how long you ran for to calculate your hydration needs. (Scroll to the bottom of the post to download the calculator). Runners World also has a hydration chart by weight, so if you decide not to do a sweat test you can estimate how much fluid you need based on your weight and the temperature outside.
Staying properly hydrated can make such a difference when it comes to summer running in the heat. Follow these hydration tips and you will have one less thing to complain about when you are trying to survive the heat and humidity this summer!
What helps you the most with staying hydrated on hot summer runs?
Have you ever done a sweat test?
What’s your favorite way to add electrolytes to water?
Any other hydration tips to add?
Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner, Runs with Pugs , and Laura Norris Running to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.