Hydration

Here are some running tips for the summer period that will make your run easier, despite the very difficult conditions.

Gradually get used to the heat!

It takes a few weeks (or two weeks) to the body adjusts to the change in weather. Slow down and do not rush and force your self, if you are running in a very difficult period when the temperature increases. Better yet, when you get used to the heavy training in the summer period, running from October to November will be a real pleasure. You will feel powerful.

Plan your hydration!

The most important advice we can give you is to drink enough fluids. In one survey most runners and runner drink water during running. There are those who combine sports drinks and water, but still a number of people do not drink anything during training.

Planing hydration represents a decision when to drink and to what extent!

To prevent dehydration, during the training take a bottle of water, no matter how brief is the training. Choose where run so you pass by public fountains so you do not have to run with a bottle. In any case you still can carry water with you, previously kept cool or take a thermos on the run. If you do not know how to land this problem, cook a mild tea, then take it on the run. When it warms up, it will not be off-putting, on the contrary!

Fueling and electrolytes by drinking sports drinks!

For long training sessions for over an hour, along the curve of your sweat you lose precious minerals. With water it is advisable to take and isotonic drinks that you can make yourself or buy some of the finished bottle or powder.

Outdoor equipment for running

Shorts and T-shirts are sufficient, with lightweight shoes for training you are ready. Choose clothes in bright colors. T-shirt should be a light, non-cotton, because cotton keeps the sweat and after a brief training simply sticks to the body – this increases weight, reduces cooling and looks ugly 🙂 Synthetic shirts are preferable because they allow the skin to breathe. Try it.

And off course use, sunglasses and sunscreen!

Although drinking water seems like something that did not need directions, small changes ensure better hydration of the body. Just a little more awareness about drinking water can greatly change your life.

We present you advises based on ayurveda, they are very simple and really seem like something you intuitively know – but let us remind you.

1. First of all, when you drink water – sit down (just as you should sit down when you eat).

2. Drink in small sips: take a small sip of water, swallow, breathe in, breathe out. Repeat.

3. Take the sips throughout the day. If you drink too much water at once, the body would not absorbed it – most simply pass through you.

4. Drink water at least at room temperature. It is even better if the water is warm. Cold, especially icy water literally lowers the digestive temperature and that is contributing to the slow digestion.

5. Drink very little, when you are eating. Drinking too much water while eating, interferes with digestion. Remember this rule: 50 percent of the stomach fill with food, 25 percent with water and 25 percent it is free for digestive juices and the digestion process.

6. For the same reason, do not drink too much before or after a meal.

7. Drink when you are thirsty. Thirst is a natural sign that your body needs water.

8. What quantity of water we should drink depends of many reasons – body weight, dieting, lifestyle. The rule about 8 glasses of water a day, simply can not be applied at all. The human body has its own measuring system: thirst. If you’re thirsty – drink water. If you are led by your own thirst and sipping a little during the day, you will drink the proper amount of water.

9. One indicator of hydration is urine: it should be clear and light yellow. If it is dark yellow, you need to drink more water.

10. Another indicator of hydration are your lips: if they are dry, you may be dehydrated.

4 advises for summer running!

10 Tips For Good Hydration