How to hydrate in high heat?

How to hydrate in high heat?

When summer is here and the high temperatures are coming, practicing a sport like running or trail running requires adapting your practice and especially managing your hydration. Hydration is one of the key factors in running, but in high heat, it is a crucial factor. From around 25 degrees Celsius and even more so above 30 degrees (the humidity level being the second key factor), the body will run at full speed the internal temperature regulation mechanism, i.e. perspiration. And with it, we will lose not only water but also electrolytes such as sodium, magnesium, potassium. Managing your hydration perfectly is therefore a priority for going running in high heat.

Here are some tips to follow to stay hydrated in extreme heat:

1. Avoid running during the hottest hours (between 11 a.m. and 3 p.m.)

The first tip is preventive. If you can, simply avoid the hottest hours of the day between 11 and 15 hours to go running. The best is clearly to go running early in the morning, ideally with the sunrise. If the temperature remains very high above 30-35 degrees and the humidity too, it may be better to give up or go running if you can in a gym in the shade and cool.

2. Avoid alcohol the night before a long ride

Second preventive tip: since alcohol has a dehydrating effect, it is advisable to avoid drinking alcohol the day before a running or trail running session, especially in the case of a long outing. Setting off while already dehydrated is the opposite of the desired goal and may quickly make the outing difficult to manage. On the contrary, it is key to set off while being perfectly hydrated before going for a run in extreme heat.

3. Hydrate yourself before going for a run

Third preventive tip: hydrate yourself slowly just before going for a run. Take your time and drink in small sips to let your body gradually benefit from this liquid intake. The goal is to start your session perfectly hydrated as if you had filled up with the needle at max.

4. Drink regularly every 15 or 20 minutes

Once you're started, you need to continue drinking every 15 or 20 minutes in small sips. You should definitely not wait until you're thirsty. Being thirsty is like a sign of the beginning of dehydration; it's the signal that the body sends to ask us to drink. The idea is to always be one step ahead to compensate for losses due to perspiration, which will be higher than usual in high heat.

5. Drink electrolyte drinks

It is recommended to drink electrolyte-containing beverages to ensure complete hydration, not only with water, but also with electrolytes. Electrolyte imbalances such as the loss of sodium or potassium (through sweat) can lead to premature muscle cramping or fatigue. Electrolytes also play a key role in helping to regulate body temperature. Therefore, it is important to 'recharge' the body with electrolytes during your ride so that sweat can continue to effectively play its role in regulating body temperature.

6. Bring enough water to keep you hydrated during your outing

You should plan to bring enough water in a backpack or by carrying your bottle(s) to hydrate yourself sufficiently depending on the length of your outing, or to locate (drinkable) water points to refuel along the route. The quantity to bring depends on the size of each person, the outside temperature, the humidity level and the intensity of the effort. For a one-hour outing with an outside temperature of 25 degrees or more, you should plan for between 0.5 and 1 liter. In any case, it is better to plan enough so as not to end up dry during your outing.

7. If you are going on a long outing, bring salt tablets

For long runs with several hours of running in high heat, one option is to bring small salt tablets with you and take one for example every time you drink (every 15 or 20 minutes). Always take them with a drink and be sure to follow the dosage recommendations of the manufacturer or your doctor.

8. Protect & wet your head and skin

Anything that helps reduce your body temperature during a run or trail run in hot weather will help you better tolerate and manage the heat. For example, don't hesitate to regularly wet your head and neck, when passing a fountain for example. You should also protect your head from the sun with a cap (potentially including a fabric that also covers the neck).

9. Listen to your body and don't force it

If your sensations are not good and you are really very hot, listen to your body and above all do not force yourself. Be careful not to end up overheating. Heat stroke is a potentially serious medical condition. It occurs when the body can no longer regulate its internal temperature and it requires emergency medical care. To avoid finding yourself in a complicated or even dangerous situation, listen to your body and your sensations and do not hesitate to stop, get into the shade and give up if it is really too hot.

10. After the race, hydrate and recover in the shade

As soon as you have finished your outing, always hydrate yourself in small sips and very gradually. Do not stay in the sun, recover in a cool place, in the shade. You have deserved this moment of recovery and return to calm.

To sum up, it is not impossible to go running in extreme heat, but it is crucial to do so by preparing yourself before going running, ensuring that you are well hydrated during your outing and remaining vigilant about your sensations. Well-managed hydration will allow you to enjoy your running or trail running outings all summer long, even in extreme heat.