Canadian summers mean beautiful weather that’s too nice to stay inside, but it also means heat – a lot of heat. This year, record temperatures have been recorded from coast to coast and June was the hottest for our planet ever recorded – yikes! Knowing this, training in the heat can be dangerous, but with the right prep and proper hydration, you can keep training and make it safely through this summer!Monitor your state of hydration.
ONE: Monitor your State of Hydration
The easiest way to do this is urine color. Aim for a pale yellow color. Dark yellow means you need to up your fluid intake, and clear urine means your body isn’t absorbing the water. If your urine is clear, drop a tab of Nuun in your next glass of water for better fluid absorption.
TWO: Hydrate Morning, Noon (see what I did there), and Night.
You’ll sweat more on a hot day, so plan to focus on hydration all day, even on your rest days. If you go to lace up or clip in, and you’re already dehydrated, it’s too late. By now, you know the 8 cups of water per day is a myth, but a good rule of thumb for a rest day is to aim for half your body weight (in lbs) in ounces of water per day. On training days, you’ll want to listen to your body and up your intake accordingly.
THREE: Get electrolit the day before.
If you have a long or intense training session or hike coming up, top off your electrolyte stores the day before. For most people, this will mean drinking an additional 1-2 tabs of Nuun. I once asked our sport scientist if it was more important to hydrate before, during, or after a race/training. The short answer was YES. But if you had to prioritize, it was all about the PRE.
FOUR: Foods that Keep Dehydration Away
Did you know that you can hydrate with food? Some fruit and vegetables (like watermelon, apples, oranges, and leafy greens) have a high water content, and will help you stay hydrated.
FIVE: Know The Signs of Dehydration
Nausea, chills, headaches, excessive thirst (among others) are all signs of heat-related illness. Familiarize yourself so that you can recognize dehydration in yourself or others before it becomes severe.
SIX: Bring Extra Fluid With You
We made nuun portable so we can have elevated hydration for the big race and training days, whenever we need it. For longer runs, rides, or hikes, carry more fluid that you normally would. You don’t want to get stuck in a situation where you wish you had more water. If carrying isn’t an option, stash bottles along your route or bring a water filter on your hikes.