Keep Cool While Running!
• Lay a bandanna out in a diamond shape. Place a row of ice cubes in a horizontal line just below one tip of the bandanna. Then roll it up, like a burrito, and tie it around your neck. It's a great way to keep runners cool!
• Take a sponge and put 2 to 3 ice cubes on it and then put it on top of your head and put your hat over it. As the ice melts into the sponge, it will create a cool spot on your head and a nice trickle of water running down your neck.
Stay Hydrated!
• It's vitally important to stay hydrated when you run, but especially during the hot summer months! Drink 8 to 16 ounces of water or sports drink 1 to 2 hours before a run or drink at least 4 to 8 ounces of fluid 15 to 30 minutes before going out, if you didn't have a chance to plan ahead.
• A rule of thumb to determine if you are well hydrated is to check the color of your urine. If it is a light yellowish color (like lemonade) you are well -hydrated. If it is dark and concentrated (like iced tea), then drink more fluids.
Slushy on the go!
• Before going for a hot run, have a slushy made with crushed ice and water or your favorite sports drink.
• In a study published, runners who had an ice slushy before they went out for their run, ran about 10 minutes longer than when they just had a cold drink. Since the slushy is colder than a cold drink, it lowered the body temperature and perceived effort, allowing participants to run longer.
Resources for Runners
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