Now that I’ve completely turned you off on running in the heat, what can you do to fight dehydration? Drink, drink, then drink some more. Your thirst mechanism is imperfect; by the time you’re thirsty, you’re dehydrated. How do you know if you’re staying on top of staying hydrated? First, weigh yourself before and after runs in hot weather. However much lighter you are at the end of the run, drink at least that amount of water within the first two hours of your run. Remember, a pint’s a pound the world around, so for every pound you lost on the run, drink 16 ounces.
Don’t cheat on this method if one of the reasons you’re running is to lose weight. The weight that you lose on a run in the heat isn’t fat. It’s water and needs to be replaced if you want to keep running. Your blood and other body fluids help to remove waste products and to carry nutrients to muscle tissues, so the faster you replace lost fluids, the more quickly you’ll recover from run to run. Replacing water doesn’t have anything to do with how many calories you burn on a run, which is what counts in determining how much fat you lose. If anything, quickly replacing water weight loss will help you lose weight because you’ll feel better from day to day, and you’ll be more likely to stick with your running in tough conditions.
For some reason, it’s tough for most people to stay hydrated. Maybe that’s because eating is one of life’s great joys, but after awhile, drinking water just gets boring. Make it easy to drink water often throughout the day. One coach I know tells his runners to keep a two liter bottle of water at their desks at work. They’re supposed to finish it at least once from when they get to the office until they go home. I also know runners who are in the habit of stopping for a drink at every water fountain they pass during the day, regardless of whether they’re thirsty. It’s also a good idea to keep a bottle of water by your bed. I know this sounds like a lot of work, maybe even borderline obsessive. But it’s worth it, because you’ll feel so much better on your runs.
Not only is it important to drink water before, after, and between runs, it’s important to drink during them as well. I keep a water bottle hidden in the woods a few miles from my house. When I run by it, I stop and drink, and then restash it. When it’s empty, I carry it home, refill it, and drive it back to its hiding spot. Here are other ways to conveniently get drinks on the run:
➤ Plan your route so that you’ll pass schools, gas stations, and other places that have water fountains.
➤ Plan your route so that you pass your home once or twice. Have a water bottle waiting for you at the end of driveway.
➤ The night or morning before a longer run, drive over your route, stashing bottles along the way.
➤ On the hottest days, carry water with you. Many runners prefer fannypacks that hold bottles to keep their hands free and their arm action normal. If you can use some of these methods to make sure you get some fluid every 15 to 20 minutes during your run, you’ll last a lot longer in the heat.
I also like to drink two or three glasses of water a few minutes before I run. Sometimes the water sloshes around in my stomach at the start, but I know it will help me by the end of the run. Nothing beats water for pure hydration. But you’re more likely to drink enough if you enjoy a variety of fluids. What are other good options for just before, during, and right after a run? Studies have shown that sport drinks that are four to eight percent carbohydrate, like most of the commercially available ones, are absorbed as quickly as water. They have the added plus of providing energy. Fruit juices aren’t absorbed as quickly; dilute them by half with water. Carbonated beverages aren’t a great idea because they might upset your stomach and because they make you feel full. If you drink a carbonated drink, you might think that you’re more hydrated
than you are.
Finally, when you run can make a big difference i\how much the heat takes out of you especially when you’re not acclimatized (used to running in the heat).
Avoid the hottest times of the day. This is one instance where you’re at an advantage if you have to squeeze in your run before or after work. Still, be careful: The humidity is highest in the morning, and it can still be pretty oppressive at 7 p.m. in some places in the summer. When in doubt, slow your pace from the start, rather than having your dehydrated body slow it for you near the end.
