Amidst the excitement of setting our new summer running goals, many of us skip thinking about our hydration needs. Instead, we boldly head out into the sun to tackle our run like normal - even when temperatures are rising. Studies have shown that exercising in the heat can improve performance (source: Science Daily, 2010). That being said, losing as little as 2% of our body weight in water content can cause the onset of dehydration. We’ve compiled some simple hacks to help you beat the heat on your next run.

Start Slow and Steady

Before you start running for miles at a time, you need to start out slow and steady in order to avoid injury or heat exhaustion. Running in the heat when you haven’t built up endurance can spoil a run. Organisations such as parkrun are perfect for the summer season when you’re trying to build endurance and increase your aerobic capacity. Or in simple terms, how much oxygen your muscles can use.

Take a Reusable Water Bottle

Having a reusable water bottle is a simple hack to ensure you stick to your hydration plan. A foldable or collapsible water bottle is a fantastic option to choose because these reusable bottle types are less cumbersome to carry and much more environmentally friendly. Once empty, all you need to do is fold up the bottle and stash it away in your pocket. If you like to keep your fluids super chilled, a double-walled insulated water bottle is another great choice.

Upgrade Your Hydration Gear

Tired of making pit stops during your run to rehydrate? Consider upgrading your hydration gear, such as investing in a hydration pack. Hydration packs are easy to carry and feature convenient front-facing pockets for easy fluids storage. All you need to do is apply pressure with your lips or teeth to the attached bite valve to consume fluids while running. If you take shorter runs, opting for a handheld hydration pack might work better for you.

Slowly Rehydrate Post-Run

After your run, it takes time for the body to effectively absorb fluids and rehydrate back to an optimal level. Drinking isotonic beverages with added electrolytes and carbohydrates will help your body recover quicker than drinking plain water alone. The best way to help your body rehydrate and recover is to drink slowly. Doing so will prevent the kidneys from being overloaded and consequently help the body retain more fluids. After your run, sip on an isotonic drink to give your body time to absorb the electrolytes and effectively recover.

Choose an Electrolyte Drink

Optimal hydration takes more than drinking plain water. Avoid drinking large amounts of water and opt for a healthy electrolyte-rich drink instead such as iPRO Sport Edition. Electrolytes play a primary role in rehydration, as they are responsible for directing water to the areas in our body that need it the most. Drinks that contain carbohydrates such as iPRO Sport Edition also increase water absorption into your bloodstream, which is vital when you’re heavily losing fluids.

Don’t let the sun take the shine out of your runs this summer. Keep your fridge filled with refreshing hydration from iPRO Hydrate for less than £1 a bottle at iPRO.Direct.