Running under the sunshine is a great way to get your daily dose of Vitamin D, but failing to prepare for the hot environment can be dangerous. You have a few things to consider before lacing up and hitting the pavement, such as making a hydration plan and choosing the right hydration solution. Here’s our advice for those who want to safely soak up some rays during their run. 

Prepare In All Areas 

To begin with, pay attention to how hydrated you are before starting a run. As soon as you speed up, your body temperature will rise. The energy put into a run gets converted into heat, and that heat has to dissipate to keep your body temperature at a safe level (around 37-38°C according to the NHS). Experts recommend drinking 500ml of fluid two hours before a run and another 150ml of fluid just before. The sweat produced to cool down your body needs to get replaced urgently. So replacing those fluids is vital to staying hydrated (and keeping energized throughout). 

It's important to note that people's fluid needs vary, because we all sweat at different rates. How much you need to drink depends on how heavily you are sweating. Running in the heat logically makes you sweat more, so incorporate this into your hydration preparation to ensure you have a comfortable run. Creating a hydration plan around your run is a great way to keep you aware of your hydration levels. One option is to carry fluids on your run using a fuel belt. Another option is to choose a specific mileage point to stop for a drink. A time-increment reusable bottle is an excellent way to keep in touch with your hydration plan. These time marker bottles will tell you when you need to drink, and they typically have motivational phrases to keep you encouraged as well. 

Opt for Hydration Drinks Over Water

Superior hydration takes more than drinking plain water. When running, avoid drinking excessive amounts of water and opt for an isotonic drink instead. Experts suggest this because they typically contain maltodextrin and sodium, which will speed up your recovery. Drinks containing carbohydrate also increases water absorption into your bloodstream, which is important when heavily sweating. According to a study by University of Iowa, drinks that contained approximately 6g carbohydrate per 100ml were absorbed the quickest (Martin Gibala, McMaster University in Canada).

iPRO Hydrate – Sport Edition is a 6% carbohydrate concentration drink. It contains maltodextrin, a slow-releasing vegetable starch-based carbohydrate, plus added electrolytes to replace salts and minerals lost to sweat. Another study by McMaster University in Canada showed that flavoured sports drinks are preferred by athletes and sportspeople as it encourages them to drink more (Martin Gibala, McMaster University in Canada).

iPRO Hydrate – Sport Edition comes in four deliciously refreshing flavours: Berry Mix, Orange & Pineapple, Citrus Blend, and Mango. These replenishing drinks contain zero added sugar, and they’re free from artificial sweeteners, colours, or flavours. Bursting with vital Vitamin C and Vitamin B, iPRO Hydrate – Sport Edition is the optimal hydration choice for runners at any level. 

Post-run Hydration

Electrolytes lost to sweat can cause muscle cramp in the hours after a run, so make sure you keep yourself hydrated by drinking plenty of fluids and consuming foods high in potassium (such as bananas and potatoes). Heat exhaustion can occur when the body hasn’t adapted to running in hot conditions. If you begin to experience symptoms such as dizziness, confusion, headaches, nausea or a high temperature, lie down in a cool place and keep your feet elevated. Drink plenty of fluids like iPRO Hydrate – Sport Edition to replenish loss fluids, and use a damp cloth to keep cool if you’re sweating excessively.

It’s easy to become dehydrated without realising it. Keep your hydration levels up with iPRO Hydrate – Sport Edition for less than £1 a bottle at www.iPRO.Direct