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LMQC Nutritionist blogger, Jeni Tackett, provides five helpful tips for dealing with hot temperatures and sunshine during your summertime run.
by Nutritionist Blogger, Jeni Tackett, RD, LD
A runner as well as a nutritionist and dietitian, Jeni knows how important proper hydration is for a race.
July in the Quad Cities means hot temperatures, sunshine, and races. Preparing for a race like the Bix requires some effort to stay hydrated and keep electrolytes balanced.
Here are five tips to make racing in the heat more safe and tolerable:
Avoid Alcohol
Alcohol is a diuretic which results in increased urination and can increase your risk of heat exhaustion. Leading up to a race, make sure to limit alcohol as much as possible. If you do drink alcohol, hydrate with water between and after drinks with alcohol.
Limit Caffeine
Like alcohol, caffeine is also a diuretic. If you regularly drink caffeinated beverages, you do not need to go cold turkey and stop consuming caffeine before a race. However, avoid excess caffeine intake prior to working out in the heat. Coffee and energy drinks are plentiful, so be mindful of your caffeine intake before you work up a sweat.
Befriend a Water Bottle
You need to drink adequate water prior to a race in the heat. Become attached to your water bottle and sip water throughout the day. Find a water bottle you like and get in the habit of taking it everywhere with you. Some people drink more if their bottle has a straw. Figure out the best fit for your water bottle and drink up. You can monitor the color of your urine to see if you are hydrating enough. Urine should be a light straw yellow color.
Salt Please
You have probably heard to limit sodium intake which is important if you have congestive heart failure, high blood pressure, or swelling. However, for healthy individuals who exercise in the heat, salt needs to be adequate in the diet. The typical American diet is high in sodium, but some athletes follow very healthy diets and do not eat the processed foods or fast foods.
Adding some salt or snacking on salty snacks like pretzels, pickles, or crackers can help to keep your blood sodium levels normal. If you are pushing a lot of water prior to a race that can lead to low sodium levels in the blood (hyponatremia) which can make running faster more difficult and can even be dangerous. Sweat rates vary, so if you are someone who sweats heavily and has a crusty film on your body due to salt in sweat then you need to take special care to consume adequate sodium prior to running in the heat.
Eat More Fluids
A pasta party before a race makes a lot of sense as the pasta sauce has sodium and the pasta contains both water for hydration and carbohydrate for fuel. Consuming fluid through foods such as oatmeal, pasta, rice, fruits, and vegetables means that you don’t just get water but you also get electrolytes and carbohydrates. Eating your fluid can help to keep electrolytes balanced and fuel your muscles with glycogen (fuel from carbohydrate).
A runner as well as a nutritionist and dietitian, Jeni knows how important proper hydration is for a race.
Avoid Alcohol
Alcohol is a diuretic which results in increased urination and can increase your risk of heat exhaustion. Leading up to a race, make sure to limit alcohol as much as possible. If you do drink alcohol, hydrate with water between and after drinks with alcohol.Limit Caffeine
Like alcohol, caffeine is also a diuretic. If you regularly drink caffeinated beverages, you do not need to go cold turkey and stop consuming caffeine before a race. However, avoid excess caffeine intake prior to working out in the heat. Coffee and energy drinks are plentiful, so be mindful of your caffeine intake before you work up a sweat.Befriend a Water Bottle
You need to drink adequate water prior to a race in the heat. Become attached to your water bottle and sip water throughout the day. Find a water bottle you like and get in the habit of taking it everywhere with you. Some people drink more if their bottle has a straw. Figure out the best fit for your water bottle and drink up. You can monitor the color of your urine to see if you are hydrating enough. Urine should be a light straw yellow color.Salt Please
You have probably heard to limit sodium intake which is important if you have congestive heart failure, high blood pressure, or swelling. However, for healthy individuals who exercise in the heat, salt needs to be adequate in the diet. The typical American diet is high in sodium, but some athletes follow very healthy diets and do not eat the processed foods or fast foods. Adding some salt or snacking on salty snacks like pretzels, pickles, or crackers can help to keep your blood sodium levels normal. If you are pushing a lot of water prior to a race that can lead to low sodium levels in the blood (hyponatremia) which can make running faster more difficult and can even be dangerous. Sweat rates vary, so if you are someone who sweats heavily and has a crusty film on your body due to salt in sweat then you need to take special care to consume adequate sodium prior to running in the heat.Eat More Fluids
A pasta party before a race makes a lot of sense as the pasta sauce has sodium and the pasta contains both water for hydration and carbohydrate for fuel. Consuming fluid through foods such as oatmeal, pasta, rice, fruits, and vegetables means that you don’t just get water but you also get electrolytes and carbohydrates. Eating your fluid can help to keep electrolytes balanced and fuel your muscles with glycogen (fuel from carbohydrate).
Jeni Tackett
Nutritionist Blogger
Jeni is a registered and licensed dietitian who works at Genesis Health Systems as a Health Promotion Coordinator. She has always been passionate about a healthy lifestyle and helping others live their healthiest life.
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