Summer is here in AZ. That means HOT days. Even if I plan a morning run during the summer months, it’s going to be about 85 – 90 degrees. If I want to run outside after work, I am looking at 100+ degrees. Needless to say that hydration is more important than ever, and is on my mind all the time.
Drink Before You Run
Make sure that you are drinking plenty of water throughout the day. Staying well-hydrated throughout the course of the day will help you be fully hydrated during your run. In the days before the race, sip as much water as you can to keep yourself fully hydrated before you begin a long, hard run. On the day of the race, many racers will drink up to 2 hours before the start.
Drink During the Run
Drink a little during runs to maintain hydration. Try to drink little and often while running. This will help you avoid feeling bloated on your runs. Drink as you feel the need, which many experts say should be just about 2 cups (500ml) every hour or so.
Drinking while running takes some practice, especially if you are trying to hydrate during races that have water stations.
- Learn to take the cup from the helpers with your left hand. Water stations on the left sometimes are less crowded than the ones on the right side of the road.
- Run through the water stations before trying to drink. You will need to concentrate while you are moving through the water station since other runners will be weaving around and may stop suddenly in front of you. There will also be cups on the ground which can cause hazards
- Take the time to walk a few steps to drink comfortably. Use it as a time to only rehydrate but recharge.
Don’t forget that water isn’t just for drinking. On hot days use it to regulate your body temperature by splashing water on yourself, even dumping it over your head
Drink After Running
Obviously, when you finish a run, you need to replenish the fluid that you have lost. Immediately after a long run, you should try to drink about 2 cups (500ml) immediately. Finish drink the rest over a few hours.
I am not going to weigh in on water v. sports drinks (that can be another blog post a little later) Personally I am a water drinker, the sugars in sports drinks have a tendency to upset my stomach. As long as you are taking in fluids, you are on the right path to good hydration habit.
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