Bring me Sunshine... Maybe a tad early, but it is warm out there...

[Oldfloss]

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

[SueAppleRun Graduate]

Hi Floss very helpful thanks

[Oldfloss Administrator Graduate in reply to SueAppleRun]

Great stuff...hope you to are well and safe x

[SueAppleRun Graduate in reply to Oldfloss]

We’re all good thanks and hope you are too x

[Knittingrunner]

There’s an interesting article in Women’s Running this month about this and it also explains how to calculate how much fluid you lose whilst exercising.

I’m going to give it a go as I think I lose a lot of fluid when I exercise and continue to do so for a while after I stop.

🏃🏻‍♀️

[Realfoodieclub Graduate]

It is Summer when these posts come out again isn’t it! 😀. Take care everyone and happy running. Rfc xxx

[Hidden]

I remember reading this last year and the Pee Hydration Chart was a revelation to me!! Running has really made me conscious of my hydration levels and I feel so much better for it as a result. I will defer a run now if I know I haven't drunk enough.

Thanks for the timely reminder Oldfloss ☺️

[LiisaM Graduate]

We are isolated and drinking well water. It tastes HORRIBLE. We tested it and it's higher than all others in our country, so we ordinarily would buy 5 gallon jugs of water for drinking, but don't now due to our isolation. I made green tea with our water and it turned the color of mud--it almost looked like coffee.... and yes, it was tested for safety and found to be safe--but it tastes horrible! Result: I drink less water than I used to drink.

[LiisaM Graduate in reply to LiisaM]

("Higher" in minerals)

[Oldfloss Administrator Graduate in reply to LiisaM]

You are doing just fine..x Try to staystrong

[Irish-John Graduate]

Very Timely indeed Floss and RFC, thank you.

It's starting to get hot hot hot here. Hotter than Diane Muldaur in a Sauna. And I had totally failed to take into account I'm now attempting to build up to double the distance I have ever run before.

I don't think my single small water bottle is going to suffice - and am damn glad I'm realising that now and not at a far distance from a faucet in 100f plus temps while beginning to feel "something's wrong....." 😬

[EThomas Graduate]

Great post and very important in this heat.

[Dexy5 Graduate]

Lots of useful information. I use zero tablets to replace minerals lost in sweating at this time of year. A bit more important for the journey beyond C25k though. If you haven’t already, can you please post this on bridge to 10k So many new runners there this summer. 🥵

[HelsyM Graduate]

Thank you so much, such a useful post. Interesting too that you mention being a beetroot face - this is so me! I ran in the rain this week and the rest of my body was cool but my face could be seen from space. I need to go off and research why as it clearly doesn’t happen to everyone. ☺️