It is important for runners to be properly hydrated to run at their best. This fact is especially applicable in the hot summer. Experts opine that one’s performance declines if one is dehydrated by more than two percent in warm conditions. Therefore, keep water or a sports drink handy, when you run in summer. Read on to learn a few strategies that can help you plan your hydration schedule to run at your best during summer.
Pre-hydrate Before Your Run
A study has revealed that runners who are dehydrated in a race finish with poorer timings. This is because dehydration lowers blood volume, makes the heart beat faster, and affects the body’s ability to match up to aerobic demands. Therefore, consume about 12 ounces of fluids an hour before you run. Appropriate fluids are water, sports drinks, iced tea and coffee.
Cold Drinks are Better
Research reveals that cold beverages increase stamina more than warm drinks. Cold drinks lower body temperature, enabling runners to train longer. Therefore, before your run, consume a slushy prepared with a sports drink and crushed ice.
Maintain a Schedule
Athletes who maintain a hydration schedule, drink more often and consume more fluids than those who do not have a timetable. Planning enables one to remember the quantity and timing of their drinks. This would help you drink smaller amounts more regularly, which will enable you to absorb the fluids more effectively. Besides, such planned drinking can help prevent stomach sloshing.
A Sip is Enough
You don’t have to drink a liter of Gatorade to get benefits. Research reveals that merely rinsing your mouth with a carb fluid during treadmill sessions can make you run faster and further. This is because the brain can sense incoming energy, which may reduce perceived effort. For shorter distances, swishing can do the trick. But, for longer runs you need to swallow the drink to gain benefit.
