It’s no secret that it gets super-hot around these parts. Sustained periods of triple-digit weather are not uncommon. We’ve all heard the drills for running in the heat: Run in the morning or evening; seek shady routes; don’t overdo it on pace; stay hydrated and carry fluids with you…
And while most of us pay attention to the first recommendations on that list, many of us fall short on “staying hydrated.” Before you brush that off, remember that your body is comprised of up to 70% water. Keeping that level steady will help your body:
- Aid in blood circulation
- Carry nutrients and oxygen to cells
- Maintain the health and integrity of every cell
- To eliminate byproducts of metabolism
- Regulate temperature through sweating
Ever notice that you weigh less after a run in hot weather? You’ve lost a lot of fluids in sweat. Many experts suggest weighing yourself before and after a run to figure out your sweat rate. You may lose up to four pounds running 10 miles in the Austin heat. So how much to drink to replace that? The American College of Sports Medicine recommends taking in 16 to 24 ounces of fluid for each pound lost during exercise, it can be tricky to know what exactly that number should be for you.
Since those four pounds are fluid losses, the math, says you’ll need between two and three quarts of fluid intake during the day and that included during your run.
Unless you are out running for several hours, water is the best way to go. While there’s nothing wrong with drinking sports drinks, they are fairly high in sugar. While many contain decent amounts of electrolytes that you lose through sweat, it’s really not necessary to have the added sugar. That said, there is a time and place for sports drinks. They contain electrolytes that are beneficial in regulating nerve and muscle function and replacing electrolytes lost through sweat.
Austin weather stays hot for a good six months of the year, and one of the best ways to stay properly hydrated while running is to carry fluids with you. Ready to Run will help you there. You’ll find a good selection of Nathan hydration handhelds in 12- and 18-ounce sizes. “We also carry Nathan hydration packs that hold 20 to 30 ounces of water” said 2:16 marathoner and store manage Rory Tunningley. “For those who prefer belts, we carry a Nathan water-belt with a soft flask that holds 18 ounces.”
So yeah, drink up before, stop by Ready to Run for your hydration products to get you through “during,” and make sure to drink after. Your body will thank you.
Note: Ready to Run is OPEN FOR BUSINESS! Monday – Friday: 10AM – 5PM | Saturday: 9AM – 5PM | Sunday: 12PM – 5PM