6 hydration tips for hot weather running

As the temperatures rise it’s vital to keep hydrated to perform at your best. Follow our six tips to keep your H2O levels topped up in the heat.

6 hydration tips for hot weather running

As the temperatures rise it’s vital to keep hydrated to perform at your best. Follow our six tips to keep your H2O levels topped up in the heat.

Eat water-rich foods

In the summer months pack your diet with water-rich foods to stay hydrated, including iceberg lettuce, watermelon, broccoli, carrots, beets, oranges and apples. For a quick-fix blend vegetables to make a green smoothie and always keep a salad and veggies in the fridge for snacking.

Drink all day

The ultimate hydration aim is to keep a water bottle with you throughout the day and take small sips every 15 minutes. As a runner you should aim to drink two to three litres of water a day, even when you're not running. If you find plain water boring, add some lemon or a splash of sugar-free squash. 

Watch your wee

Not sure if you've drunk enough? If your wee is orange then you may be severely dehydrated. Don’t let you wee go off-colour, and if you find you’re weeing less – drink more! However drinking too much is also a potential danger and can lead to Hyponatraemia (low concentration of sodium in the blood). Opt for sports drinks that contain sodium during your long runs. If you're not sure, listen to your body and only drink when you're thirsty.

Invest in a hydration pack

On hot days and particularly during on longer runs, it’s vital to carry sufficient quantities of water. Opt for a hydration pack that’s lightweight and easy to carry.

Avoid caffeine

Caffeine stimulates the kidneys to secrete more water out of the body than you get from the drink in the first place! It also inhibits the enzymes that support memory function. Avoid if you can, or limit to two cups per day, and supplement with water or fruit juice.

Try electrolytes

If you need a e leg up, Nuun hydration tablets are ideal for long runs. Each drink contains under eight calories and contains no sugar, fat or carbs. They also provide optimal salt balance which prevents cramping and maximises hydration.

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