Hydration during summer training

As we head into our summer, it can be hard to escape running in some rather hot and humid conditions – even when it’s raining. Training during this time can make us sweat more, increase our body temp, and potentially lead to dehydration which can impact our performance, muscle function and increase risk of injury.

We can lose up to 20% of our power and speed if we are more than 2% dehydrated. But not just our physical performance, our cognitive performance is also impacted and we can become more mentally fatigued, increasing our likelihood of poor decision-making or compromised technique which can also elevate risk of injury. We perform better on all fronts when we are not dehydrated.

Muscle function is particularly sensitive to dehydration as when the body loses fluid, the volume of blood decreases, reducing delivery of oxygen and nutrients to muscle tissue. This can impair muscle performance, increase fatigue and make muscles more susceptible to strain or tear injuries.

Dehydration can also make us more susceptible to muscle cramping which often occurs when there is insufficient fluid or electrolyte levels to support normal neuromuscular function and can increase risk of overuse injuries during physical exhaustion. Cramping during or after exercise can lead to compromised movement patterns and compensatory injuries so focussing on maintaining good hydration reduces likelihood of muscle cramps and helps ensure better coordination and technique throughout activities.

To help you get the most out of your summer training keep your hydration top of mind.

• Arrive well hydrated to your runs and training sessions and allow for frequent drink cycles, every 15-20mins, especially in prolonged activities and hot conditions – sip small and often.
• Adjust your hydration depending on the conditions and length/type of session
• Have a bottle of water with some electrolytes readily available to help replenish after.
• As with fuelling for exercise, our hydration needs are highly individual (in terms of both fluid and sodium requirements), as well as being heavily influenced by the environment and pace/effort so always focus on what works best for you, not someone else.

But water is not only important during or after training – it’s needed to support your body to function properly so essential to have adequate hydration at all times. For example, our body needs water to metabolise the food we consume for energy and even a mild dehydration can slow down our metabolism.

Adequate fluid intake is also important for optimal gut health and assists with motility and regularity.  A good indication of your hydration levels is to check your urine colour often – very pale urine indicates over hydration so drink less and a dark yellow colour is more indicative of dehydration so need to increase your fluid intake (keep in mind some vitamin and mineral supplements may change urine colour).

Water, teas and foods all contribute to our fluid levels. Below is a list of some of the delicious and healthy hydrating foods that really help to replenish fluid post exercise. Remember too that some foods and beverages can be dehydrating such as caffeinated beverages like coffee, cola softdrinks and alcohol, so best to consume in moderation.

Some of the best hydrating foods include: watermelon, cucumber, celery, iceberg lettuce, zucchini, rockmelon, honeydew melon, strawberries and cauliflower. Plus apples, oranges, pears, carrots, pineapple, broccoli (cooked) are great options to include in your meals.