Yesterday I went for a run, and when I finished, my body felt like a cell phone that’s overheated, you know? It was awful. It looks like summer has finally arrived here in Barcelona, and in other parts of Europe, too. Hot conditions can have some impacts on our bodies while we train, like increased heart rate, increased perception of exertion, risk of dehydration, electrolyte imbalance and others. Here are the things I do to prevent or reduce these negative impacts: - I run during the cooler parts of the day, such as early morning or late evening - I opt for routes with plenty of shade and sometimes I choose the treadmill - I always wear hat, sunglasses, and apply sunscreen to exposed skin - I drink up to ~ 2,7- 3.0 L/day (approx. 12 cups) of water per day - I increase my intake of water-rich foods such as: cantaloupe, watermelon, yogurt, cucumber, strawberries, etc. - I always bring my soft flask to my workouts and leave it in the freezer for an hour before heading out - If I run 10K or more, I always drink an electrolyte drink afterward And you, what do you do to make your runs easier during these extremely hot days?

https://youtu.be/hIq8mrR27cU?si=Cwet2JshYoFBYdrY

I ran with the Go Gels from BPN. They taste good and worked with my stomach! Each get has about 25g of carbs. I had 1 every 4 mile and a caffeinated one on miles 12 and 20 and an electrolyte pill every 45min and that seemed to help keep cramps away and energy up!

The other day, I met up with some friends, and in the middle of our casual conversation, we started talking about food and which of the two foods each of us preferred. The conversation went on for a while because, after all, everyone has their own preferences and their own reasons for why they prefer one over the other. And then I thought, why not ask this here in the community? To start things off, I’ll ask: Do you prefer nuts or cookies for a snack? why?

Such a good time! Great learning experience! I’m super proud of how I did!