Running is great for the body, mind, and spirit. Engaging in such an activity makes one feel physically and mentally relaxed. As you sweat while running, you release toxins out of your body, which makes it even better as this gives way to fresh fluids (that is if you are topping up properly) to continue the cycle.
Whether you run for fun or to compete, you will need to be safely hydrated so you can stay on your course without any trouble. If you have with you the best water bottle for running it won’t be a problem. Many, staying hydrated while on the track difficult, however. Especially when the route to run is quite long and you have not even properly prepared for the event. This guideline will help you remember what you should and should not do the next time you plan to run.
Running in the heat can create stress instead of de-stress you if you don’t get your fill even before your body starts to feel the strain of the heat striking directly on your skin. If you continue to disregard the signals that your body is sending, you may soon find yourself gasping for breath. You may even find what you usually consider easy to do almost an impossible feat. Before you totally submit to the consequences of dehydration, you should consider topping up at the nearest water source or, perhaps taking a bite off a gel or bits of fruits that you have in your pack (assuming that you have thought of this before you head on to the field to run).
The warm weather will prove to be more challenging and you may soon find it difficult to adequately cool your body. You will notice that your heart is now beating faster than how it does when you are doing your normal running pace. This only goes to show that your body has already lost much of the stored fluids and your heart is working double time to transport the much-needed oxygen to your brain and your lungs.
It is a dreadful thing to become dehydrated when you are running in the heat. The next time you plan to run, don’t forget to include these few tricks to beat the heat and stay in top shape throughout your runs.
You won’t endure the heat for long if you are not properly hydrated. If you intend to run for more than an hour, you should be prepared. Remember that you should be safely hydrated even before you head out of your house. The American College of Sports Medicine recommends that active people should drink at least 16- 20 ounces of fluid one to two hours before engaging in an outdoor activity to stay properly hydrated. One should also consume 6 to 12 ounces of fluid every 10 to 15 minutes that you are outside. Once you have completed your training or activity, you should continue hydrating. To properly replace what you have lost, experts at the ACSM recommends drinking at least another 16 to 24 ounces (2- 3 cups) for every pound of body weight that you lost during the training or activity.
To make sure that you are safely hydrated is to check the color of your urine. The lighter the color of your urine, the more likely are you safely hydrated.
Don’t forget to bring the best water bottle for running so you can sip smartly when necessary. There are so many brands available in the market today. Make sure to choose one that gives you the best value for your money.
If necessary, take extreme measures
There are times that the heat outside can just be hard to take. This should not stop you from doing what you need and love to do. You can still head over the gym or do your runs in the treadmill. Perhaps doing a few laps on the pool will also give you the same relaxing feeling. You can always have interesting things to do if the sun outside won’t let you out.
Find the best times to run
For most people, it will be in the early morning when the sun has not yet at its hottest. During this time, you’ll get to enjoy the refreshing air outside as well as the vast terrain that you may just miss to see if you are running in the heat.
Running exposes you to natural weather, so you will need to wear the appropriate clothes that won’t let you sweat much sooner than you should. Wear light, loose-fitting, wicking running attire. To protect the upper part of your body, wear sunglasses, a hat or visor. Don’t forget to put on enough sunscreen. Apply one that provides full spectrum protection (against both UVA and UVB). Re-apply the sunscreen after two hours.
Run with the heat
To allow your body to cool down properly when running in the heat, make sure to run by your effort level. Do not force yourself to run like when you are running during the colder part of the day. Your body needs to acclimate, you just don’t need to force it. To allow your body to adjust slowly and won’t overheat, you may want to add power walks every 4 to 8 minutes so you won’t overheat.
Switch gears and adapt
It takes some time before your body can adjust to the surrounding heat and cool down so you won’t overheat as you train. Go slowly and adjust your pace only once your body starts to acclimate. Soon your body will be better at cooling down itself in warmer places so you can continue to run at your regular pace without feeling exhausted.
These are just simple things that anyone can easily take for granted. Remember that running in the heat can cause you to sweat more. You can keep running and still feel great if you consider these tips we have just shared.