Staying Hydrated During Summer Runs

Staying Hydrated During Summer Runs

Summer is quickly approaching and with it comes a whole bunch of road races. Many places have summer-fun 5Ks, 10Ks or other distance races in the morning. Races are a great way to kick-off a hot summer day before you indulge in tasty BBQ foods with family and friends. With summer fun comes hot weather, so you need to take your hydration even more seriously. It's easy to get dehydrated quickly in 90-plus-degree heat. To stay hydrated in any race or training run, try these six tips.

Find Out Where Water Stations Will Be Along the Course

Know how far apart the stations are and make sure this layout works for your needs. If not, carry extra water with you. Most races have information including water stations and possibly the course layout on a website. Go online and do your research so you know what to expect before your race.

Supply Your Own Water

Even if you're a total beginner, there is no reason why you can't carry a water bottle with you. You can buy many styles online and in sports stores. Some even come with special grip holders, but a regular water bottle from any grocery store will do just as well in a pinch.

Stash Water Bottles Along Your Route

Many races don't have a problem with you placing water bottles strategically along the race route or having someone hand you a new bottle as you run. If you're not sure whether this is allowed in your race, check with the race director beforehand. As long as the bottles contain water or a sports drink, it shouldn't be an issue. This method works especially well on long training runs. You just need to do some prep work before you head out.

Use a Hydration Belt

A hydration belt is a thin belt that wraps around your waist and holds one or more water bottles. While you're running (or biking), you simply remove the bottle from its holder, take a drink, and then put it back for later. There are many styles out there, so look around for one that works best for you.

Get Yourself a Water Pack

A water pack is essentially a backpack that you fill with water and wear on your back for the entire run. Each pack has a straw that allows you to sip water when you need it. At the beginning of the run, they obviously weigh more than a water bottle, but as you continue drinking, that weight becomes lighter. Many runners report that the packs are very comfortable and the added weight does not bother them.

Add a Little Salt to Your Water

When it's really hot and humid outside, you sweat more—and with that sweat you lose salt. If you are running, especially for over an hour, think about adding just a dash of salt to your water. You don't need to add a lot of salt, but a pinch can help to stave off dehydration. If you use sports drinks, they will have all the salt you need so don't add any to your drink. One last thing to note about hydration: While you need to drink water during your race or training runs, it's just as important to drink 8 oz. of water 30 to 60 minutes before and also in the few days prior to your run. If you start the run dehydrated, it will be almost impossible to make up for that mistake. If you are a runner, then water is your friend. If you're running in hot weather, then water needs to be your best friend.