Tips for Staying Hydrated During the Summer


How is it hanging today?

I just came back from the dentist.


No cavity selfie!


In other news, I ran 3 miles last night.

I’m pretty stoked about that.

Not that it was particularly far, but considering I just took 3 weeks off because of my stupid injury

I will take it!

I was, however, SUPER dehydrated.

My water consumption was non-existent yesterday, so I felt super crappy.

Not good.

Not good at all.

I left my big Trader Joe’s water bottle at home because I used it on my trip to LA.


According to Running Times Magazine: “Dehydration negatively affects your running performance during today’s run, and slows your ability to recover for tomorrow’s workout”.


Because of this bonehead move, I thought it would be beneficial to us both if we talk about how to stay hydrated during the summer.

(You are welcome)

Tip #1: Drink water. This might seem super obvious, but it is really easy to get caught up in your daily activities and forget. My suggestion- buy a BIG water bottle and carry it with you. Aim to drink at least half of your body weight per day in ounces.

Tip #2: Replace those electrolytes. When we sweat, we lose electrolytes, which are minerals found in the blood that help to regulate (among other things) the amount of water in the body. I find that drinking Nuun throughout the day to keep my levels topped off does the trick.

Tip #3: Eat More Fruit and Vegetables. The water content in most fruits and vegetables is between 80 and 96%, so if you are looking for more hydration, this is the key!

Tip #4: Check Your Pee! Although this might not be the most glamorous topic, the color of your urine is a clear sign of your hydration levels. When properly hydrated, urine should be pale yellow in color.

Tip #5: Drink Anyway. Whatever you’re drinking, whether it be water, juice, or sports drinks, make sure to take a sip or two whenever you feel thirsty. Even if you’re not feeling totally parched, mild thirst is still a sign of impending dehydration.

Tip #6 Thirsty? Then You are Already Dehydrated! One of the first signs of dehydration is thirst. If your mouth starts feeling like the Sahara, start drinking! Always take a short water break during a hot run to help stave off exercise-induced dehydration.

The Next time you plan to run in the heat, keep these tips in mind for a safe, hydrated run.



4 thoughts on “Tips for Staying Hydrated During the Summer

  1. Jayson says:

    Totally, agreed. One of my (many) flaws as a runner, err, maybe as a human…, is staying well-hydrated. I tend to forget about drinking and before I know it, I have a run coming up.
    When I am well-hydrated, I notice a huge performance increase – especially on those long runs.

    I should probably note that I am hydrated enough, I just think I can do a much better job.

    Even the people at Bonfils hate me every time I try to go donate.

    Liked by 1 person

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