HYDRATE RIGHT
In the summer months,
dehydration will slow your pace
and, in severe cases, can lead
to heat exhaustion and
collapse. The amount of fluid
you need to drink depends on
how much you sweat, so it’s
key to devise a tailored
hydration strategy. Weigh
yourself before and after a run.
Any weight loss indicates
dehydration and means you
need to increase your fluid
intake on your next run. If you
gain weight, you’ll know you
need to cut down next time.
Always ensure you’re
hydrated before your run – sip
water as needed during your
session and then rehydrate
straight afterwards. For a
shorter run, a single bottle
should suffice. For longer-
distance running, you’ll need
more. Investing in a hydration
belt that stores multiple bottles
or a hydration vest/backpack
is a sensible move.TRY THIS: Kalenji Running
Waistband 2 Water Bottles
250ml, £14.99; decathlon.
co.uk; OMM Trailfire
Vest, £55;
runnersneed.comACCLIMATISE
YOUR BODY
Whether you’re doing a summer race,
running in a foreign clime or simply
training in hotter UK weather, it’s vital
to let your body acclimatise. Running
raises your body temperature, and
this heat needs to be lost via sweating
to prevent overheating. If the air
temperature is high or the weather
humid, it’s more difficult for your body
to sweat. Your body sends blood to
your skin to trigger sweating, meaning
there’s less blood to carry oxygen to
your muscles, so you’ll find it harder
to run at your usual pace.
The solution? Slowly build up your
runs – it takes about two weeks of
training in warmer conditions to
acclimatise properly. Your body will start
to anticipate the rise in temperature and
sweat earlier in your workout. Start off
training at the coolest times of day
(usually early morning or late evening),
then experiment at warmer times,
building up duration and speed, and
remembering to stay hydrated and use
sun protection. If a cap makes your
head too hot, try wearing a visor.SHIELD
YOURSELF
It’s easy to forget how strong
the sun’s rays are if there’s a
breeze or it’s an overcast day.
But, even in cloudy conditions,
UV rays can damage your skin
in the time it takes to do an
average-length run.
To protect your skin and stay
cool, avoid running when the
sun is at its peak, between
11am and 3pm, and stick to
shady routes. Cover up in cool,
loose-fitting layers and slap on
a sweat-resistant sunscreen
over any exposed areas. For
your face, choose a product
that won’t run into your eyes
and don’t forget to cover the
back and sides of your neck,
temples and ears. Wear a cap
(or sun visor) and, if you’re sun
sensitive, consider wicking
clothing with SPF protection.TRY THIS: Soar Lightweight
Cap, £35; soarrunning.com;
Shiseido WetForce Clear
Stick UV Protector
SPF50+, £28.00 for 15g;
escentual.comWords: Mary Comber. Photographs: iStock
RUNNING KNOWLEDGE