THIS IS A POST PUT UP A WHILE AGO...USEFUL INFORMATION,,.
One of our esteemed ( now retired) , Administrators, Realfoodieclub posted this at times of heat...there is a lot of useful information there, so it may be helpful if you are finding the heat an issue
Have a read
"I went for a 7K run today normally I don’t take fluids until after 10K so I was shocked at 4K In to realise I was struggling due to a couple of factors, heat (for the first time in ages) I was tired and more importantly I was dehydrated. A couple of days eating out with more salt in the food than I am used to, a few too many gin cocktails and my body was suffering in the heat, so I took the pace down and took it easy.
It reminded me that a couple of times a year I put the same post up about looking after ourselves when it get a bit hotter.
So here is my post on hydration........
Two years ago at one of my Half Marathons there were a lot of casualties due to the heat. We often talk about hydration and dehydration on here. As I was thinking about this today I realised that as many of us are new to running do we really know why its so important. I have put a list together of web pages to have a little read about and get an understanding how important it is when we run that we are properly hydrated.
Please feel free to discuss this and post positive links that can help us all to understand our hydration and keep us all safe while we are out running.
What the NHS definition of Dehydration is.
nhs.uk/conditions/dehydration/
NHS Choices. There is a bit on the bottom of the page. Do I need to drink when I exercise.
nhs.uk/live-well/eat-well/f...
This is a good article explaining why hydration is important. There are many schools of thought about what you should drink but what happens to your body is a staple.
( THIS IS AN UPDATED LINK)
runnersworld.com/uk/nutriti...
As always the most important thing is to know yourself. Look into the toilet bowl and judge yourself. I know some will say its not totally accurate but it is free and gives you a starting place.
This is a good indication of Pee Colour from the NHS site... ( UPDATED LINK)
nhsinform.scot/campaigns/hy...
I know that as usual, when I put this post up every year there will be a few who will come back and say if your only running for 20 mins you don’t need fluid BUT, we are all different and what is okay for one, might not be for another the best thing we can learn is what is best for ourselves. I myself am a right sweaty Betty and a slow runner so a 5K takes me longer than a speedy person and with the addition of a beetroot face and loss of fluid I need water before some. "
I hope this may be helpful to those folk who may be struggling with this hot spell
Oldflossx