Heat, humidity and the scorching sun turn things up a notch for runners during the summer. To stay safe and strong, it’s essential runners ensure their habits are keeping up with the season’s demands.
Summer is one of the best times of year to run. As the days get longer, and we have more daylight to enjoy, however temps are also on the rise. Runners should evaluate their nutrition and other lifestyle habits that could be holding them back or that may create serious health risks when running.
Here are four tips from Orangetheory Fitness to help runners stay strong and healthy all summer long:
Evaluate your eating before and after runs
Adequate nutrition is always important for runners, but summer adds extra stressors on the body, such as heat and humidity, that make it essential to fuel properly. As the temperatures rise, it’s a good time to assess and adjust your eating habits as necessary.
Runners should focus on including fruits and vegetables in their daily diet for necessary vitamins, minerals and antioxidants. Lean protein, including fish, chicken, tofu, beans and lentils is a solid energy source that will help keep muscles and ligaments strong, while also helping transport nutrients throughout the body. Healthy fats, such as olive oil, avocado and nuts, and healthy carbohydrates, such as rice, whole grain breads, pastas and oatmeal are some of the best food options to provide energy during runs.
The night before a long run, opt for a meal high in complex carbohydrates but low in saturated fats. This will give you the energy you need without upsetting your stomach. Think pasta with lean meats, quinoa bowls and veggie stir fries. It’s also important to eat a snack or small meal one to four hours before your run. Good choices include a bagel or toast with nut butter, a banana, energy bar or turkey sandwich.
If you’re headed out for less than an hour, water or a sports drink is probably adequate. For longer runs, you’ll want to take along some fuel to consume as you go. Popular choices include energy gels and chews, bananas, gummy bears, pretzels or other snacks.
Hydrate wisely
It’s not enough to chug water and sports drinks during your runs — you should start hydrating well before your runs and in the hours after you’ve finished too. As for water while you’re pounding the pavement, the amount varies by individual, but, as a general rule, runners should aim for 24 to 32 ounces per hour of running.
Beyond water and other hydrating beverages, there are a number of healthy foods that are packed with water too, including cucumbers, watermelon, strawberries, lettuce, celery, yogurt and cottage cheese. Also, try to limit dehydrating beverages like alcohol and coffee and sugary sodas.
Don’t skimp on salt
While too much salt isn’t good for anyone, runners can lose a lot of it during exercise, particularly when the weather is hot and humid. The more you sweat, the more sodium you lose. If you lose too much, it can throw off your electrolyte balance and lead to cramps, fatigue and other health issues.
Incorporating sodium-rich foods and beverages before, during and after your runs can help, including sports drinks, nuts, cheeses with high moisture content and even pickles.
On the other hand, overloading on salt carries risks too. The key is finding the right balance for your body. Each runner’s needs are different, based on factors like their level of exertion and how much they sweat. Talk to your doctor or a sports nutritionist to help determine if you’re getting the right amount.
Meet other runners and share nutrition advice
Summer is also a great time to mix indoor cross training into your running routine to meet other runners and exchange tips and advice. Classes like those at Orangetheory Fitness offer a great, air-conditioned way to build muscle, burn fat and boost your endurance so you’re better equipped to handle the heat.
There, you’ll meet other fitness-minded people to compare and share additional nutrition and hydration strategies. And, with more than 1,300 Orangetheory studios across the country and more around the world, you can attend classes no matter where your summer travel plans take you.
Ready to get started? Visit the Orangetheory Fitness website to find a studio nearby and book your first class free.
Members of the editorial and news staff of USA TODAY Network were not involved in the creation of this content.
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