With these crazy hot temperatures we been dealing with this summer I thought it would be good to give a few suggestions about hydration. I know there still isn’t a lot of organized races or events currently but hopefully you are getting out and doing your own runs, walks, bikes, swims, hikes, etc. It is so important to properly hydrate under any conditions but especially with these high temperatures.
I think the biggest mistake people make is not drinking enough fluids BEFORE they get into their event. It is always best to stay ahead of dehydration. It’s so difficult to catch up once you’ve lost too much fluid. So the night before I know I will be severely depleting my fluids I am sure to drink extra water. I like vitamin zero waters because I like the taste and they include minerals and vitamins that are an extra bonus. Notice I said ZERO waters. I don’t want the extra sugar! Be careful with these drinks. Some contain a lot of extra sugar that you do not need. Another good trick is to avoid caffeine before as this will dehydrate you also. Your pee should be light or pale yellow. I go for pretty much clear the night before a marathon.
Be sure to drink 17-20 oz within 2 hrs of you participating in an event and afterwards it’s a good idea to replenish your sodium as you will lose sodium with sweating. I usually have a handful of salty nuts and drinks with electrolytes are great too. Pay attention to signs of dehydration which include rapid heartbeat or breathing, fever or chills, confusion or dizziness, and of course unconsciousness. Get out and enjoy the summer but be careful and thoughtful about proper hydration!