Beat the Heat


Beat the Heat:

How to Stay Cool During Summer Training


Hot summer months are great for hanging by the pool, but not always so great for training. So we’ve compiled a short list to help you stay cool and hydrated on your summer runs!

Drink water daily

An easy way to gauge whether or not you are drinking enough water is to divide your body weight in half; that number is the amount of water that you should be drinking in ounces every day. (Example: A woman who weighs 120 pounds should be drinking 60 ounces of water…120/2 = 60).

On days when you know you will be working out outside and sweating a lot, it is a good idea to increase this amount, since you will be sweating out a lot of what you are taking in. When you are dehydrated, your body is not able to make sweat, and sweat is what keeps you cool!

Replenish lost fluids and nutrients

After your run, it’s important to replace the fluids and nutrients that you lost while sweating. There are a lot of great products and drinks out there to help with this, but make sure you choose one that doesn’t have a lot of added sugar. Added sugars are unnecessary and will only dehydrate you more.

Wear the proper gear

Be sure to wear clothing that is moisture-wicking and light. Cotton clothing will trap your sweat and prevent you from cooling off both during and after your run.

Give yourself time to acclimate

It takes time for your body to get used to the added heat and humidity of the summer. Start off with slower runs, and maybe even shorter distances. You can slowly work your way up to faster and longer runs, but listen to your body. If you are struggling, back off some, or even walk for a little bit.

Happy running; and remember to smile, life is delicious!


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