6 Tips for Hydrating in the Heat
Summer means beautiful weather that's too nice to stay inside, but it also means heat - a lot of heat. It's supposed to be 90f in Seattle on Sunday - yikes! Training in the heat can be dangerous, but with the right prep and proper hydration, you can make it safely through this summer!
- Monitor your hydration status
The easiest way to do this is urine color. Aim for a pale yellow color. Dark yellow means you need to up your fluid intake, and clear urine means your body isn't absorbing the water. If your urine is clear, drop a tab of Nuun in your next glass of water for better fluid absorption.
- Stay hydrated all day
You'll sweat more on a hot day, so plan to focus on hydration all day, even on your rest days. If you go to lace up or clip in, and you're already dehydrated, it's too late. By now, you know the 8 cups of water per day is a myth, but a good rule of thumb for a rest day is to aim for half your body weight (in lbs) in ounces of water per day. On training days, you'll want to listen to your body and up your intake accordingly.
- Get electrolit the day before
If you have a long or intense training session or hike coming up, top off your electrolyte stores the day before. For most people, this will mean drinking an additional 1-2 tabs of Nuun.
- Eat the right fruits and veggies
Some fruits and vegetables (like watermelons, oranges, and leafy greens) have a high water content, and will help you stay hydrated.
- Know the signs of dehydration
Nausea, chills, headaches, excessive thirst (among others) are all signs of heat-related illness. Familiarize yourself so that you can recognize dehydration in yourself or others before it becomes severe.
- Carry extra fluid with you
For longer runs, rides, or hikes, carry more fluid that you normally would. You don't want to get stuck in a situation where you wish you had more water. If carrying isn't an option, stash bottles along your route or bring a water filter on your hikes.