How to stay hydrated on your summer runs

When it’s good, it’s really good to the point of endless moaning about it being too hot! So, what do we do when it does get too hot? Do we decide to stay indoors because it’s simply too much or tough it out because we suffer with ‘fear of missing out’ or do we stick to our training plans religiously and force the kids out the door and off of their electronic devices?

If we do, do we really understand how to recognise the signs of dehydration or worse Hyponatremia? And, do we know how to stay hydrated and cool in the heat?

What is dehydration?

The NHS 2019, quite simply state:

‘Dehydration means your body loses more fluids than you take in. If it's not treated, it can get worse and become a serious problem’

Dehydration doesn’t necessarily mean that you body is losing water but rather electrolytes like potassium and salt, the things you need to keep moving, chatting and keep running, cycling or whatever it is your doing.

Have you ever noticed people craving sweets or sugary things when out running? This could be a sign of dehydration. It gets harder for the body to release glycogen (glucose stores) from organs like the Liver which uses water to release it, hence potential cravings. It’s a bit like the 2hr rule, if you don’t get your nutrition right within the first 2 hours of an event, you’ll likely struggle to find the energy to finish it as well as you could because you will have depleted your glycogen stores. The difference is if you are out for several hours or more, you need to get this spot on throughout.

So, what do we do?

We offer our top tips on how to stay hydrated if your running, hiking, climbing or being out doors this Summer in our Outside & Active Summer Guide. You can view, or download the guide here.

Thank you to Debbie Watts of Mole Valley Fitness for these top tips

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