In July 2009, retired couple Tom and Linda Bosworth ventured out in their Jeep for a relaxing drive through the New Mexico desert. What should have been an idyllic outing turned into a nightmare when they became stranded in the middle of nowhere. To make matters worse, they only had enough water for their planned picnic.
Thankfully, the couple survived their four-day ordeal in one of the planet’s most hostile environments, even facing extreme dehydration and giardia.
Naturally, none of us want to be in the same position the Bosworths were in. I know I don’t! And while I never go on a run expecting to face the brink of death, stories like this highlight one simple, critical truth: people need water, and often more than they think they need.
Here in Tennessee, August is a month we associate with grueling, miserable heat. But elite runners – and any active athletes, for that matter – know that they can’t limit training to when the weather is nice. So when we face extreme heat, we must be strategic, attentive, and intentional about hydration.
5 Ways Elite Runners Stay Hydrated
#1 – They drink before they feel thirsty.
You’ve heard it before – if you feel thirsty, you’re already dehydrated. Drink regularly throughout the day and as you exercise. It also helps to know the signs of dehydration – headache, muscle cramps, dizziness, fatigue, and dark urine are most common. My best advice is to habitually drink water whether or not you’re working out. This ensures that you start your workout adequately hydrated. The more you make it a habit, the better.
#2 – They always bring water with them.
If you’re running in remote areas, tell someone where you plan to run and when you should return. Bring more water than you think you’ll need. I get it – water bottles, especially big ones, can be cumbersome and a pain to run with. I recommend keeping extra water in an accessible area, depending on your route. For example, keep a cooler stocked in your vehicle. Shorten your route in extreme heat. Make it circular so you can stop by for extra hydration. If you’re running point A to point B, check for the availability of water along the path. Plan routes with water fountains, vending machines, or storefronts. You don’t have to stop, but knowing there’s water available if needed is a wise safety measure.
Runners can also utilize tech such as CamelBak Packs to keep water on hand without too much encumbrance.
#3 – They eat fluids.
Hydration comes from plenty of sources beyond plain H2O. Eat water-rich foods such as melons, cucumbers, tomatoes, peppers, and berries. Eating these frozen or chilled can also help you cool down after a scorching run. If you like popsicles but don’t want to make your own, I recommend Outshine bars. They’re made with real fruit and also come in sugar-free varieties. If you go for a frozen treat, prioritize those with only a handful of ingredients and limited sugar content.
#4 – They consume probiotics.
Probiotics are living microorganisms that contribute to healthy skin, mouth, and gut bacteria. You find probiotics in cultured foods: Greek yogurt, kefir, kombucha, and other fermented foods. With a healthy gut biome, your body is better equipped to absorb and utilize nutrients. That includes water! While probiotics may not be hydrating in and of themselves, they improve bodily efficiency.
#5 – They regulate their body temperature.
We lose water when we sweat. We sweat when our bodies overheat. Here in Tennessee, we wrestle with humid heat. This means when we sweat, it doesn’t quickly evaporate off the skin. It feels gross very, very quickly. Dry heat, by contrast, causes sweat to evaporate almost immediately. You might not even realize you’re sweating. Either way, runners do well to keep their bodies as cool as possible. Wear lightweight, moisture-wicking clothing. Invest in cooling towels or portable neck fans.
The wrong clothing means more sweat and a greater need to rehydrate and replenish electrolytes.
Ultimately, listen to your body. Take it slow when acclimating to hot weather running. Take your routine to the treadmill if necessary. Severe dehydration and overheating can be life-threatening, so take it seriously. You don’t need to jeopardize yourself for the sake of performance.
How are you staying cool and hydrated this summer? Share your tips in the comments.