Tips for Running in the Summer

July 8, 2016

Hello and welcome back to the Mohsin Salya blog.

We all know just how hot and bothered we can get after a run, and in the summer this is even more exaggerated. It can sometimes feel the hardest to go out for a run when it’s the height of summer outside, but these simple tips will help you manage it better.

Drink just the right amount of water

We all know how important drinking water is in the warmer months – but did you know you can drink too much water? This can wash away the electrolytes your body needs to function properly. It’s called Hyponatremia and it is just as dangerous as dehydration. The American College of Sports Medicine recommends the following guidelines:

• At least 4 hours before exercise = drink 16 to 20 ounces of fluids
• 10 to 15 minutes before exercise = drink 8 to 12 ounces of fluids
• If you’re exercising less than 60 minutes = drink 3 to 8 ounces of fluid every 15 to 20 minutes during exercise
• If you’re exercising more than 60 minutes = drink 3 to 8 ounces of a sport beverage every 15 to 20 minutes during exercise (those exercising for a long period of time when it’s hot may need a sports drink to replenish electrolytes and carbohydrates lost)

Lower your body temperature before you run

Studies have found that lowering your body temperature (pre-cooling) before you go for a run ca reduce heat stress and improve performance. There are a few ways you can do this:

• Hang out in a highly air conditioned room
• Apply ice packs to your body (but not directly – be sure to use a towel between the pack and your skin)
• Stand directly in front of a fan for 10-15 minutes

Add salt to your water or sports drink

This one is great for ‘salty sweaters’. If you notice streaks of white on your clothes after a hard run (or even on your face or body) you might be an extra salty sweater. This means you lose salt at a high rate when you sweat.

Having too much sodium in the blood (either by drinking too much water or sweating out a lot of it) is dangerous and can lead to hyponatremia symptoms. These include nausea, vomiting, headache, confusion and muscle weakness. This can be prevented by drinking a sports drink instead of water, to help get your electrolytes back in balance. You could even add ½ tsp of salt to your sports drink if necessary.

Run before or after the sun rises

This may seem like an obvious one, but is one of the best ways to ensure a great run in the summer. If you’re a morning person then this is definitely the option to go for. Temperatures can be significantly lower than they are when the sun is high in the sky, making that run really comfortable.

Until next time,

Mohsin Salya