6d • 🥯Nutrition Insight
Running in the Heat 🌡️
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?
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Running in the Heat 🌡️
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