Hey ShokzSquad! Temps are rising and the days are getting longer, so now’s a good time to talk about one of the most critical elements of running and training: Hydration!
Your body lives for water… literally. Your cells, organs, muscles, and tissues NEED water to work correctly and to help you function throughout the day. A lot of variables affect how much water a person needs to drink to stay hydrated, but a good rule of thumb is the 8x8 idea - eight, eight-ounce glasses of water per day. You might need more or less than that depending on your weight, your height, the climate you live in, and your activity levels, but 8x8 is a good place to start.
If you notice that you’re having trouble staying hydrated during the warmer months, try some of these tips to get back on track.
Carry a reusable water bottle
Always carry a reusable water bottle to fill with tap water. Check out your local outdoor or sports store and look at different water bottles. Feel them, pick a design you like, and get one that easily fits into your everyday bag. There are a TON of options, and selecting a bottle that gets you excited and feels comfortable will increase your chances of using it. And ALWAYS pack water when you know you'll be in the sun for a long time.
If you don’t like the taste of water (and it does have a taste!), try adding some lemon, lime, or other fruits.
Plan and set yourself up for success
Think about your daily schedule and when you'll have easy access to water, and try to drink more at those times. When dining out or enjoying summertime happy hour, always ask for a glass of water and make sure you finish at least one glass of water for every alcoholic drink. Plan workout routes around water fountains or hide water bottles the night before your long runs.
Be sure to add electrolytes after a long workout. Go to your local running store or the health section of your grocery store to find options. Coconut water is also a great choice.
As with most training and nutrition strategies, your hydration needs will vary based on your physiology and levels of physical activity. The tips above are meant to give you a good starting point, but ultimately you’ll have to experiment to find what works best for you.