Help! It’s hot, how should I hydrate or train!

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Help! It’s hot, how should I hydrate or train!

There is a heat alert!

The question you should ask yourself is SHOULD I run?  The answer is personal, only you can answer the question.

Edgers should follow the 40/40 rule. If the temperature is warmer then 40 degrees celsius or colder then -40 degrees celsius we cancel the run. After a few runs in the heat your body will adapt to the heat if you follow some simple rules.

If  you have decided to go for a run here is how you should prepare your body for the run.

Our advice, continue drinking your normal amount of fluids. Slowly increase the amount of water you are intaking up to 3 litres. Avod sitting down and trying to drink 3L of water at one time, sip the water throughout your day. Wait coach, I hate the taste of water. You can substitute up to a litre of the fluids with an electrolyte mix such as BioSteel or Skratch, and a cup of green tea can be an additional substitute for water.

What is the best strategy for drinking my fluids?

In the morning mix your electrolytes solution in a bottle, try to drink 2 mouthfuls on average every hour. Do not drink all of it at one time, this will allow the minerals and electrolytes to get into and stay in your system. Drinking the fluids too quickly and you will urinate all the good stuff out of your body.

Water: Ideally try to sip on a bottle of water all day long and average approx 250ml or one cup of water per hour.

Pace Strategy:
If it is as hot and humid as they are predicting for your run you must consider adjusting your average pace.  Here are some pacing tips…..

Start your run slower in the early kilometres to allow your body to adjust. Ease into the heat. If you normally run at an average pace of 5:30/km, start with a 6-minute kilometre and then slowly increase your speed as the kilometres pass you by.

5-10K – prepare to go 5-15 seconds slower per kilometre

10-13K – prepare to go 10-25 seconds slower per kilometre

13-16K – prepare to go 15-30 seconds slower per kilometre

16+K – prepare to go 20-40 seconds slower per kilometre

If you don’t take this warning seriously the seconds that you do not give up during the early kilometres will become minutes on the last kilometres of your run.

If this happens to me on race day, any help? Click here for a hydration plan for race day.




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