How to Stay Hydrated During Summer Runs

Summer is quickly approaching and with it comes a whole bunch of road races. Many places have summer-fun 5Ks, 10Ks or other distance races in the morning. Races are a great way to kick-off a hot summer day before you indulge in tasty BBQ foods with family and friends.

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With summer fun comes hot weather, so you need to take your hydration even more seriously. It's easy to get dehydrated quickly in 90-plus-degree heat. To stay hydrated in any race or training run, try these six tips.

Find Out Where Water Stations Will Be Along the Course

Know how far apart the stations are and make sure this layout works for your needs. If not, carry extra water with you. Most races have information including water stations and possibly the course layout on a website. Go online and do your research so you know what to expect before your race.

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Supply Your Own Water

Even if you're a total beginner, there is no reason why you can't carry a water bottle with you. You can buy many styles online and in sports stores. Some even come with special grip holders, but a regular water bottle from any grocery store will do just as well in a pinch.

Stash Water Bottles Along Your Route

Many races don't have a problem with you placing water bottles strategically along the race route or having someone hand you a new bottle as you run. If you're not sure whether this is allowed in your race, check with the race director beforehand. As long as the bottles contain water or a sports drink, it shouldn't be an issue. This method works especially well on long training runs. You just need to do some prep work before you head out.

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