As the weather heats up, dehydration might be a risk- even on shorter runs. Here's everything you need to know on why hydration is important, possible signs of dehydration, plus a detailed guide to sports drinks.
Although rare, not drinking enough in the heat could cause symptoms of dehydration. Some of the signs could feel like fatigue, headaches, dizziness and decreased coordination. So, ensure you're drinking enough fluids before, during, and after your run.
1. Water Bladder
Depending on the length of your run you should probably carry some water with you, especially in hotter weather where you are more likely to overheat and get dehydrated. If you're running outside for a long period of time, then a water bladder is ideal and will easily fit into a running backpack. If you're in the gym, a water bottle will be easier as many machines have a water bottle holder (and you probably won't be wearing a backpack on the treadmill).
2. Electrolytes: This might sound counterintuitive but you need more than water to stay hydrated. When you sweat you lose electrolytes, as well as energy, which can put stress on your body. There is now a huge range of hydration tabs that can rehydrate you with essential electrolytes.
3. Listen to your body: This might sound like obvious advice but if your body is telling you to slow down or stop then do it. In hotter weather, your body will be put under increased stress from dehydration and increased temperatures, so listening to it when it starts exhibiting symptoms of dehydration is really important. If you start exhibiting symptoms of dehydration be sure to hydrate and keep an eye on your intensity.