Summer running season has arrived. And with relatively little experience in exercising during hot weather, many of us skip thinking about our hydration needs. Instead, we boldly head out into the midday sun to tackle our run like normal - even when temperatures are transcending 30°C. Studies have shown that exercising in the heat can improve performance, therefore boosting the effectiveness of workouts (source: Science Daily, 2010). That being said, you must remember to drink plenty of fluids before, during, and after a run to prevent the onset of dehydration and heat exhaustion. We’ve compiled some simple hacks that you can use to safely beat the heat on your runs.

Drinking Isotonic Drinks

Optimal hydration takes more than drinking plain water. Avoid drinking large amounts of water and opt for a healthy isotonic drink instead such as iPRO Hydrate – Sport Edition. Nutritional experts and professional athletes advocate drinking isotonic beverages because they contain carbohydrates and electrolytes. When we sweat, we lose vital salts and minerals that need restoring. These salts and minerals are known as sodium, potassium, magnesium, and chloride. Electrolytes play a primary role in rehydration, as they are responsible for directing water to the areas in our body that need it the most. Drinks that contain carbohydrates such as iPRO Hydrate – Sport Edition also increase water absorption into your bloodstream, which is vital when you’re heavily losing fluids.

Eating Water-Rich Foods

There are extra tasty ways you can increase your fluid intake before a run, such as incorporating water-rich foods into your lunchtime. Around a fifth of our daily fluid intake comes from foods (source: www.bupa.co.uk). Juicy fruits and vegetables such as watermelon, apples, strawberries, cucumbers, celery, and green peppers, can make up a large proportion of fluid intake. Furthermore, these colourful foods and their nutritional additions, such as antioxidants and vitamins, can help take care of your immune system. Don’t forget to add some salt to your diet with foods like olives, pickles, and nuts to support fluid retention!

Take a Reusable Water Bottle

Having a reusable water bottle is a simple hack to ensure you keep to your hydration plan. A foldable or collapsible water bottle is a fantastic option to choose because these reusable bottle types are less cumbersome to carry and much more environmentally friendly. Once empty, all you need to do is fold up the bottle and stash it away in your pocket. If you like to keep your fluids super chilled, a double-walled insulated water bottle is another great option.

Start Slow and Steady

Before you start running for miles at a time, you need to start out slow and steady in order to avoid injury or heat exhaustion. Running in the heat when you haven’t built up endurance can spoil a run. Organisations such as parkrun are perfect for the summer season when you’re trying to build endurance and increase your aerobic capacity (how much oxygen your muscles can use). These walk-run events put no pressure on you to run a given length or at a certain pace. Just make sure you’ve got that water bottle on you with plenty of electrolyte-rich fluids to keep you hydrated!

Specialised Hydration Gear

Tired of making pit stops during your run to rehydrate?

Consider upgrading your hydration gear, such as investing in a hydration pack. Hydration packs are easy to carry and feature convenient front-facing pockets for easy fluids storage. All you need to do is apply pressure with your lips or teeth to the attached bite valve to consume fluids while running. If you take shorter runs, opting for a handheld hydration pack might work better for you. Hydration belts are another fantastic piece of hydration gear to invest in. Hydration belts ensure you keep hydrated without having to hold anything in your hand. The advantage of a hydration belt is that you get more freedom than having a hydration pack strapped tightly to your back. The disadvantage of a hydration belt is that they don’t carry as many fluid bottles as a hydration pack can.

Slowly Rehydrate Post-Run

After losing vital salts and minerals to sweat, it takes time for the body to effectively absorb fluids and rehydrate back to its optimal level again. Drinking isotonic beverages with added electrolytes and carbohydrates will help your body recover quicker than drinking plain water alone. The best way to help your body rehydrate and recover is to drink slowly. Doing so will prevent the kidneys from being overloaded and consequently help the body retain more fluids. After your run, sip (not gulp) your isotonic drink to give your body time to absorb the electrolytes and therefore recover.

Don’t let the sun take the shine out of your runs this summer. Keep your fridge filled with refreshing hydration from iPRO Hydrate for less than £1 a bottle at www.iPRO.Direct