Hydration Tips for Warm Weather Runs

Hydration Tips for Warm Weather Runs!

The sun's out, the birds are singing, and the trails are calling! Warmer weather means glorious running conditions, but it also means we need to be extra mindful of staying hydrated. 

At Bog Dog, we're all about enjoying the journey, and dehydration is one sure fire way to derail your run. So, let's dive into the essentials of staying properly hydrated when the temperatures rise.

How Much is Enough? The Thirsty Runner's Guide

There's no one-size-fits-all answer, but here are some general guidelines to get you started:

• Before Your Run: Aim to drink around 500-600ml of water in the 2-3 hours leading up to your run. This gives your body time to absorb it and allows you to hit the road feeling properly topped up. A little extra (around 240ml) 15-20 minutes before you head out (around 8 ounces) won't hurt either!
• During Your Run: For runs lasting longer than 30-60 minutes, you'll likely need to start thinking about mid-run hydration. A good starting point is to aim for about 120-240ml of fluids every 15-20 minutes. Adjust this based on the intensity of your run, the weather conditions, and your individual sweat rate. If you're a heavy sweater, you'll likely need more.
• After Your Run: Rehydrating post-run is crucial for recovery. Aim to drink at least 500-700ml of fluid within the first hour after finishing. A good way to gauge if you're rehydrating adequately is to check your urine – it should be a pale straw colour.

Listen to Your Body! Thirst is a late sign of dehydration. Don't wait until you feel parched to take a sip. Get into the habit of regular hydration, especially on warmer days.

What to Drink: Beyond Plain Water

While water is essential, sometimes our bodies need a little extra, especially on longer or more intense runs:

• Water: For shorter runs (under an hour), plain water is usually sufficient to keep you hydrated.
• Electrolyte Drinks: For runs lasting longer than an hour, or in very hot and humid conditions, consider electrolyte drinks. These contain essential minerals like sodium, potassium, and magnesium that you lose through sweat. They can help maintain fluid balance, prevent cramping, and aid in recovery. Look for drinks with a moderate amount of carbohydrates for sustained energy too.
• DIY Electrolyte Drink: You can easily make your own! Try mixing water with a pinch of salt, a squeeze of lemon or lime juice, and a touch of honey or maple syrup for a natural electrolyte boost.
• Avoid Sugary Drinks: While tempting, sugary sports drinks can cause energy crashes and stomach upset. Opt for lower-sugar or sugar-free options.

At Bog Dog we stock a variety of drinks and gels, pop into the store and we'll advise you on what might work best for you.

Practical Tips for Staying Hydrated on the Go:

• Carry Water: For any run longer than a few miles, invest in a running water bottle, hydration vest, or belt. Get used to carrying it even on slightly shorter runs in warm weather. We've got loads of different product solutions for carrying water, come in and chat to us about your specific needs. 
• Plan Your Route: If you're going on a longer run, check for water fountains or places where you can refill your bottle along the way.
• Pre-Hydrate Strategically: Don't just chug a load of water right before you run – this can lead to discomfort. Sip consistently in the hours leading up to your workout.
• Consider the Conditions: On particularly hot and humid days, adjust your pace and distance, and prioritise hydration even more.
• Listen to Your Body (Again!): Pay attention to how you feel. If you experience symptoms of dehydration like dizziness, headache, or excessive fatigue, stop running and rehydrate immediately.

Running in warmer weather is a joy, and with a little planning and attention to your hydration, you can keep enjoying those sunny miles. Stay safe, stay hydrated, and happy running from all of us at Bog Dog!