North Brooklyn Runners: A Community Running Group Serving Williamsburg, Greenpoint, Bushwick, and Beyond!

Running in hot weather can be miserable – or you can have fun with it. NBR shared some tips on running through the hot weather at a recent salon.

• Bring lots of cold water
  • Cold water is absorbed faster into your system
  • You can sweat up to 3 liters an hour – but only absorb 1 liter at most in an hour.
  • Don’t drink lots of water just when running – drink plenty before and after.
  • Cherie’s secret: Bring a sports bottle of water into the shower. While you’re rinsing off, hydrate!
• Salt up!
  • If you don’t eat a lot of processed foods, salt your food.
  • Drink sports drinks.
  • Take endurolytes or scaps for long, hot runs.
• Wear light colors
• Wear wicking fabrics – cotton gets gross and wet, and then you chafe.
• Cover up so you can avoid sunburn!
• Wear sports sunscreen
• Wear hats/visor and sunglasses to protect your face of sun
• Respect your limits – you might not be able to run as fast. That’s okay.
• It takes a while to acclimate so be patient at the start of hot weather running.
• You can also use a sauna to acclimate.
• It’s okay to back off for cut a run short. Go and get some ice water (or ice cream!) instead.
• Pouring water over your head lowers your heart rate 5 beats per minute for 5 minutes afterwards.
• Hit up the water fountains in parks – and run through the sprinkles and fire hydrants whenever possible.
• Non-alcoholic beers is supposed to help rehydrate you (though NBR always tells me that alcoholic beer is what works!)

–Cherie