Summer on the Run: Preventing Dehydration
By: Humberto Hernandez, B.A.
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As we move further and further away from the arctic chill of winter, many of us will take advantage of the summer months to log in a few miles under the sun. Running has many benefits: a healthier heart, an increase in endurance, and the euphoric experience of runner's high. However, summer running brings many caveats that runners need to take into consideration. For instance, prolonged exposure to heat can increase the likelihood of dehydration due to increased sweat rate (Casa, 2003). Essentially, dehydration occurs when fluid consumed is less than fluid lost. The level of intensity can also affect hydration levels, such that increased intensity can lead to dehydration. Listed below are some ways you can recognize dehydration and treat it.
Recognizing dehydration (symptoms may range from mild
to severe)
• Increased thirst
• Dry mouth and swollen tongue
• Weakness
• Decreased performance
• Dizziness
• Palpitations
• Confusion
• Sluggishness, even fainting
• Inability to sweat
• Decreased urine output: darker urine may
indicate dehydration level
Treating and preventing dehydration
• Replace fluids according to sweat rates.
Overdrinking can result in hyponatremia, a condition
that occurs from over hydrating
• Monitor how acclimatized you are to the heat- if
you feel that you are not acclimated to the heat,
trying running at a time when it is cooler
• Be properly hydrated prior to your run- caffeine
and alcohol can dehydrate you before you even break a
sweat!
• Sport drinks are helpful, but avoid sport drinks
with high sodium and electrolyte levels unless you plan
on working out for an extended period of time (e.g.
longer than 50 minutes)
• Avoid missing meals- a majority of our fluid
consumption comes from meal time
The summer is a great time to enjoy a nice run in the sun, but it is even more enjoyable when you are prepared for the heat!
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