” As the summer weather continues to get hotter and more humid, it becomes important to stay hydrated, especially for runners training for fall marathon and half marathon training. Coach Kiprunning provides the following tips, on how to stay hydrated:

1. Start Hydrating Early: Begin hydrating well before your run. Drink water throughout the day to ensure that you are adequately hydrated before you hit the pavement. 2. Carry Water: Invest in a hydration belt, handheld water bottle, or hydration vest to carry water with you during your long runs. Staying hydrated on the go is crucial, especially in hot weather. 3. Consider Electrolytes: During longer runs, consider hydrating with a sports drink or electrolyte-enhanced water to replenish electrolytes lost through sweat. 4. Monitor Your Sweat Rate: Weigh yourself before and after a run to determine how much water weight you’ve lost. For every pound lost, aim to drink about 16-24 ounces of water to rehydrate. 5. Hydrate After Your Run: Replenish fluids post-run by drinking water and consuming electrolyte-rich foods or beverages to aid in recovery. 6. Listen to Your Body: Pay attention to signs of dehydration such as thirst, dry mouth, dark urine, dizziness, or fatigue. If you experience any of these symptoms, stop running, hydrate, and rest. 7. Avoid Overhydration: While it’s essential to stay hydrated, be cautious of overhydration, which can lead to hyponatremia. Drink when thirsty and listen to your body’s cues. 8. Plan Your Route Wisely: Choose running routes with water fountains or access to water sources to refill your bottles along the way, especially for longer runs. 9. Adjust Your Hydration Strategy: Be prepared to adjust your hydration strategy based on weather conditions, intensity of your run, and individual hydration needs. 10. Consult a Professional: If you have specific concerns about hydration or nutrition, consider consulting with a sports nutritionist or healthcare provider for personalized guidance.

By following these hydration tips provided by Coach Kiprunning, you can ensure that you stay properly hydrated during your fall marathon and half marathon training, even in the hottest and most humid summer conditions. Proper hydration is key to performance, recovery, and overall well-being as a runner.