More to Hydration Then Just Cooling Off

The hot, humid days of summer are officially here. Y’all know the drill: run as early as possible to avoid seriously elevated temperatures. Drink plenty of fluids. If the sun is out, run on the shady side of the road. Don’t push it until you’re acclimated, and even then, remember that heatstroke can build up in even the most experienced runners. So, bottom line — take it easy.

This is all basic stuff, but drink plenty of fluids deserves a deeper dive. Hydration is so much more than keeping your core temperature down. So let’s unpack that.

Any good sports drink worth its salt (pun intended) will include the following electrolytes: sodium- helps maintain fluid balance and prevent dehydration; potassium- supports muscle and nerve function; magnesium- assists in muscle recovery; and calcium- facilitates the communication between nerves and muscles. Together, they play a crucial role in hydration and cellular function, muscle contraction (potassium is key here!) and blood pressure. They also regulate nerve function, maintain fluid balance, and control pH levels. You’re going to lose these while sweating profusely during an Austin summer run, so make sure to replace them. Drink up before, during, and after running.

Don’t get dehydrated! If you fail to take in adequate fluids/electrolytes, it will feel harder to run and you won’t be able to keep up a decent pace.

So what to drink? Water’s good, but electrolyte replacement drinks are better. And try to choose one that’s not super sugary. Drinking super-high carb beverages is frowned upon by most sports nutritionists.

All sports drinks are not created equal, so read the labels to make sure they include all the electrolytes and not just a few. Of course, a diet rich in fruits and vegetables also helps supply electrolytes. Some common sources include spinach; kale; avocados; broccoli; potatoes; beans; strawberries; watermelon; oranges; and bananas. The list goes on, but these are some good “go tos”.

So runners, whether you’re eating or drinking, make sure you’re taking in enough electrolytes to deal with Austin’s steam-bath summers!

Upcoming races: Saturday, June 28 in Spicewood, Capt’n Karl’s Muleshoe Bend 5k, 10k, 20k, 30k, 60k. Races begin at 7:00 a.m. Sunday, June 29 at Lake Pflugerville Triathlon — Olympic and Sprint distances, 7:25 a.m. at Lake Pflugerville. Friday, July 4, the Dripping Springs Freedom Run 5K/10K Trail Run, 8:30 a.m. at 1042 Event Center Dr. in Dripping Spring