It’s summer in Oregon, which is as beautiful as always! We’re in the middle of our summer running series, which is a good time for a little reminder about the importance of staying adequately hydrated. 2018 is going in the books as it breaks records for the hottest temperatures ever recorded in the Northern Hemisphere. Dehydration can strike anyone at any age but senior citizens and children have an increased risk. Even those of us who have been running for years aren’t any less likely to become dehydrated.
Recently I ran the Bowerman 5K at Nike. It was in the mid 80’s around race time, and almost as soon as the starting gun went off, I knew I hadn’t been drinking enough water. By the final mile, my mouth was parched, and I could feel a headache coming on. As someone who knows how to hydrate, it was a good reminder of how easy it is to forget when you get busy. We had an event earlier that day, and I was running around taking care of things and just forgot to drink enough water. By the time I did remember a few hours before the race, it was too late.
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Thankfully, nothing terrible happened aside from a less than ideal race performance, but it could have been a lot worse. To make sure you’re staying hydrated, here are three simple tips for keeping the fluids up this summer.
Hydrate BEFORE you Run
Pre-run hydration is essential. If you’re a morning runner like I am, try to down a glass of water first thing when you wake up. If you’re an afternoon or evening runner, aim to drink 40-60 ounces of liquid throughout the day. All runners should monitor the color of their urine (yes, really!) to ensure proper hydration – a light, lemonade shade is best.
Hydrate DURING Your Run
Even if you’re going out for only a few miles, it’s best to run in places where you know there will be water along the route. If you’re planning to be out longer than 45-60 minutes this summer, take water with you. Bring a handheld water bottle or hydration vest along! You can also drop water bottles along the route if you’re going longer than 60 minutes and don’t want to carry it all with you.
Hydrate AFTER Your Run
When you’re done running, drink up! Beer isn’t ideal as a post-run beverage until after you’ve had at least one cup of water. After my 5K, I chugged three 12 oz bottles before indulging in my favorite hoppy beverage. I also tend to steer away from sports drinks because, most of them, contain lots of sugars and other stuff that I’d rather eat in the form of ice cream.
Hotter weather brings everyone outdoors for family gatherings, sporting events, and recreational activities. Spending time outdoors at baseball games, barbeques, bike riding and at the coast is excellent as long as you stay properly hydrated!
What Dehydration Does to Your Body
Being dehydrated is never good, but especially for runners or people leading active lifestyles, it can be downright dangerous. On the mild end of the spectrum, dehydration causes headaches, dry mouth, dizziness and high blood pressure. On the more dangerous end, you could suffer a coma, permanent organ damage, and even death! If you are in the sun, sweating and feeling the symptoms, please hydrate immediately.
Of course, drinking enough water is the best way to prevent dehydration. We found this great article about dehydration from our friends at Minneapolis Running, who snagged the following infographic from the creative folks at Avlonh2o.com. It’s an excellent guide for seeing what might happen to your activities this summer if you don’t get enough liquids.
What’s your favorite way to stay hydrated this summer?
