Running in the heat may not be for everybody. But those who have tried and loved it have returned running the same paths, even exploring unknown territories to keep fit, have fun, even to compete. As they had trailed many times during the skin-wilting rays of the sun, they do understand the important role that proper hydration plays when running during warmer climates. If you plan to run for whatever reason, you should bring the best water bottle for running to stay hydrated and fit while on the track.
It’s difficult to keep up to your normal pace if your body has slowly succumbed to dehydration. Even a habitual morning run can turn out to be a frustrating undertaking if you fail to hydrate properly even before you head out for the road to start your run.
Exploring the outdoors is a practical way to stay healthy and enjoy the natural beauty around you while you take some time out with your family and friends. You can always head out with confidence if you take some time to read through these tips to stay cool during a summer run.
- Run in early the morning. During the early part of the day, the air is still cold, so if you set out to run during the early morning, you won’t sweat as much if you head out during the middle or latter part of the day. If you do this regularly, your body will soon acclimate and learn to cool down properly.
- Run whenever. There are people that don’t just feel like running during the early hours of the day when they still feel tight in their muscles, still have other things to do whether at work or at home or maybe, running in the morning is just not their thing. The good thing is there is no best time to run. You can just run whenever you feel you are at your best. Remember, however, to get the most benefit from your effort your body needs to be the top shape as well and you are not just relying on your intense desire to get out and run outside.
- Top up properly. Hydration plays a crucial role in whatever you are doing. That means you’ll need more fluids when you are sweating a lot as you run. But hydration should not begin and end only when you start to run. Experts from the American College of Sports Medicine advocates active hydration before, during, and after an activity. They recommend that athletes should drink enough fluid to balance fluid losses.
On this note, anyone who intends to engage in high-intensity activity should hydrate and consume 400–600 ml or 14–22 oz of fluid two hours before training. During the activity, drink 150–350 ml (6–12 oz) of fluid every 15–20 min. This will be dependent on your hydration requirement. You can easily do this with an app that will remind or notify you when it’s time to get that next sip. Remember that you should not wait to drink until you are thirsty as thirst only indicates that your body has already lost about 2-3% of its body weight. That means you are already dehydrated by the time that you feel thirsty.
Once you are done with the activity, you still need to consume enough fluids to replace the fluids that you have lost during exercise. The ACSM recommends drinking at least 450–675 mL or 16–24 oz of fluids for every pound (0.5 kg) of body weight lost.
- Acclimate with care. Don’t force your body to instantly adjust to the surrounding temperature. Go slowly at first until you have observed that you are breathing normally and are cooling down better and quicker. You can just pick up your pace once your body has acclimatized properly.
- Go light and loose. Running will make you sweat a lot. You’ll sweat even more if you are not wearing the appropriate running gear. Remember to wear light and loose-fitting clothes that are made with materials that are moisture wicking. You may also need to wear other accessories like a hat or sunglasses to limit your skin’s exposure to the sun.
- Screen it out. Wear sunscreen before you head out. Make sure that you use a full-spectrum sunscreen as it protects against both UVA (I and II) as well as UVB rays. Apply a generous amount on your skin. If you plan to run for an hour or so, a single application of the sunscreen will just be enough.
- Join a running program. You’ll learn and improve as you run with like-minded individuals. It’s also more fun when you run with other runners. Just like any other individuals of the same pursuit, runners stick together.
- Keep your head cool. You lose more body heat through your head during warmer days, so if you will accessorize and wear a hat, wear a loose-fitting hat or one that is made with a breathable material.
- Go slowly. You may get too excited in going about your scheduled run, but going too fast too early may just cause your body to overheat too soon. Start slowly and just pick up your pace once your body has adjusted to the surrounding temperature.
- Head for water. Running where there is a body of water is cooler and will make you feel more relaxed, so if you have the chance to find the location for your next run, make sure to have a route near a body of water.
- Run fountain to fountain. As you prepare your route, check a map for possible sources of water like schools, city parks, convenience stores, and so on, so you can easily get your fill of water while you go to your route.
- Bring your own reusable water bottle. You can easily sip when it is necessary if you have the best water bottle for running. Find one that will provide the best features so you can use your water bottle longer.
- Listen to your body. Though body signals like thirst may be taken as something else, you should never disregard what you feel or whatever signal that your body is sending or you may end up dehydrated.
- Water may not be enough. Of all the fluids that you can possibly drink, water is still the best. However, you may need more than just water since you not only lose fluids when you engage in a high-intense activity but essential electrolytes (sodium, potassium, calcium, bicarbonate, and so on). In that sense, you will also need to consume foods and drinks that provide the much-needed electrolytes.
- If the sun won’t let you don’t. You still have other places to go to if the sun is really hot and won’t allow you to run outside. If you still think that there is nothing like running in natural terrain, then you can just use the time to regain your strength while planning your next run.
Again, you can stay cool even when it’s hot and you want to run in the heat. Keep these tips in mind.