The summer has come and brought the hot weather. Despite the restrictions, people go to the beaches, parks, and jogging. The warm season is the best time for runners. Although at such time you should pay more attention to the water regime. During the heat, you spend more moisture, and you have the risk of getting dehydrated. To avoid this, trainers suggest you follow a few rules of running in the heat.
Drink water before training.
If you plan to run in the morning, you cannot drink a lot of water. The number one challenge is to drink while jogging for you. But if your run is scheduled for a day or evening, then do not forget to drink water during the day.
The amount of water depends on the needs of the athlete. There is no single requirement for the amount of water that will help you maintain water balance. You should be guided by your feeling.
Also, the age and weight of the runner effect losing hydrated during running. Therefore, you should consider all factors.
Many runners are afraid to drink coffee before running, as they think that these drinks dehydrate the body. You can drink a cup of coffee or tea without harming your body. But clean water is better.
Drink while running.
During running you lose water, and you need to replenish it. If your jogging takes a little time and you run a short distance, then ordinary water will suit you. If your goal is to run more than an hour for a long distance, then you should use electrolyte drinks. They provide a balance of water in your body and contain sodium, which helps to maintain all the necessary substances during running. Never use sugary drinks while jogging. They contain empty carbohydrates and sugar, so they will not bring you benefits and can not fill you with moisture.
Drink water in small portions while running, and when you feel thirsty. But it’s very important to drink while running.
Drink water after running.
Sodium is lost during the run, so electrolytes are a great alternative to replenish it. Some runners use sports drinks hoping to replenish their sodium supply. But in fact, they are filled with various ingredients, and the amount of sodium in them is scanty.
Some athletes drink protein shakes after running trying to give your body more protein. But this does not bring the desired result since they do not replenish the body’s water supply, and a large amount of protein can harm your body. It should be within your daily allowance. It is better to drink such cocktails before or after strength workout when your muscles require a resource for restoration and growth. And after running you need water.