Summer is almost here, meaning it’s time to lace up your running shoes and hit the pavement. However, with the sweltering heat and humidity, staying adequately hydrated is important to avoid the risk of heat exhaustion or dehydration. Let me show you some hydration tips when running during the summer months.

1. Start Hydrating Before You Run

It’s important to start hydrating before you even hit the pavement. Drink at least 16 ounces of water about an hour before your run to help ensure your body is properly hydrated.

2. Bring Water With You

Carry water with you on your run. Consider investing in a hydration pack or a handheld water bottle. It will allow you to drink water while on the go rather than having to stop and take a break.

3. Drink Small Amounts Regularly

Rather than gulp down a lot of water at once, drinking small amounts regularly throughout your run is better. Drink 4-6 ounces of water every 15-20 minutes to stay hydrated.

4. Consider Electrolyte Replacement

When you sweat, you lose electrolytes essential for proper muscle function. Consider using an electrolyte replacement drink or a sports drink that contains electrolytes to help replenish what you lose through sweat.

5. Pay Attention to Your Body

Pay attention to how your body feels during your run. If you’re feeling thirsty or your mouth feels dry, take a drink of water. If you start feeling dizzy or lightheaded, stop and take a break in a cool, shaded area.

6. Rehydrate After Your Run

After your run, be sure to rehydrate by drinking plenty of water. Drink at least 16 ounces of water within 30 minutes of finishing your run.

Conclusion

Staying hydrated is crucial when running during the summer months. By following these tips, you can help ensure that you stay properly hydrated and avoid the risk of heat exhaustion or dehydration. Remember to start hydrating before you run, carry water with you, drink small amounts regularly, consider electrolyte replacement, pay attention to your body, and rehydrate after your run. Stay safe, and have a great run!