|Ultimate Direction handheld hydration|
Here's some more detailed info from Active.com about hydrating in the heat and humidity. It's crucial to be well hydrated but not to over hydrate which can cause hyponatremia...
Many runners remember to rehydrate after their run and some consume water or sports drink during the run, but it's even more important to be well-hydrated before you run.
As a rule of thumb, drinking 16 oz. of water two hours before your run will ensure good hydration levels and give the water time to pass through your system so you don't have to make any pit stops during your run.
Hydration during your run depends on the temperature and the length of your run. If you're running 4 miles or less, you probably won't need to carry any water with you. If you're running longer than 4 miles you may need to wear a hydration belt or stash some water/sports drink along your route, especially if it's hot and humid.
Don't wait until you feel thirsty to drink. If you're thirsty, that means you're already low on fluids. Also, as you age, your thirst mechanism isn't as efficient and your body may in the early stages of dehydration and you may not even feel thirsty.
For the first 45 to 60 minutes, water is fine. After 60 minutes, you'll need to start using a sports drink or supplementing with a sports gel or a salty food such as pretzels. After 60 minutes (and sometimes sooner if it's really hot and you sweat a lot), you begin to deplete vital electrolytes (i.e., sodium, potassium, etc.). Sodium is needed in order for your body to absorb the fluids you're ingesting. Ever get that sloshing feeling late in a run? That's probably because your body is low on sodium and not able to absorb the fluids you're drinking, so it just sits in your stomach and sloshes around not doing you any good. Depleted potassium levels can increase your chances of experiencing muscle cramps.
After your run, you need to replace the water you've lost. A good way to check this is to weigh before your run and then weigh after your run. Drink 16 oz. of water for every pound lost. After you do the weigh-in a few times, you'll get a feel for how much rehydration you need depending on how much you sweat on your run.
On a hot long run, pack an extra bottle of water. Don't drink this one. Instead, during the run periodically pour a little of the water on your head. This actually helps increase the evaporation-cooling effect.
What is your summer hydration strategy?
Like Women's Endurance Gear on Facebook