Summer Running + Hydration
Your best ticket to a hydrated running season
The heat and humidity are now here to stay for the next 3 months. Are you ready for that?
As much as I love the summer and everything that is associated with it, I’m not sure I’m a huge fan of having to run before 6 am or after 9 pm. I like my flexibility in when I can run and during the summer, that’s pretty much not an option.
And knowing how the heat and humidty suck the life out of us - whether we are running or just sitting by the pool, we need to have a hydration strategy in place for when we are training. Since hydration and performance are closely tied together - the more well-hydrated you are - the less severe the drop in performance we see, we need to do all we can to hydrate properly.
Below, I’m sharing some hydration tips just as a reminder for all of us who are about to embark on some summer mileage. Whether you’re just casually logging miles or gearing up for a marathon, we need to do our individual parts to stay hydrated so we don’t shrivel up like a raisin.
Tips to Help You Hydrate:
Drink when you’re thirsty
Drink throughout the day, don’t wait until during your workout
Eat foods that contain water (fruits like watermelon)
After your workout, hydrate with water, nuun, or whey protein
Drink a healthy smoothie
Avoid the midday heat to minimize dehydration
Signs You’re Already Dehydrated:
If you’re thirsty, you need to hydrate
If your urine color is yellow or dark yellow
If you are flushed
If you have a high heart rate
If you are dizzy or feeling light headed
If you have a headache or are fatigued.
Friday’s Action Plan:
Run early or run late and unless you are training for Badwater, avoid the midday heat and humidity. If you must run when the sun is blazing, expect your effort level to increase, your pace to decrease, and your energy levels go way down.
What’s Got My Attention:
Video: Marathon Training In Kenya
Podcast: How To Raise a Future College Athlete
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Quote of the Day:
Competing at the highest level is not about winning. It's about preparation, courage, understanding and nurturing your people, and heart. Winning is the result.
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Thanks for following along on the journey! Have something you’d like to add? Have suggestions or comments? Email me: TrainwithMarc@gmail.com
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Marc is a middle school teacher and coach but also works with distance runners online. I help distance runners around the globe by providing support, writing customized training plans, and designing workouts to help them reach their racing goals. I write for my blog every Wednesday morning and newsletter every Friday morning.