Hydrate properly for the right heat management this summer!

Summer is here and months of running in heat await us. How do you stay hydrated enough to perform at your best during this time? Enervit's expert team on endurance sports shares its knowledhe on how to prevent dehydration and maintain your energy before, during and after training.

Keep in mind that with just 2 % dehydration, the body can lose up to 30 % of its capacity to perform!

Tip 1: Prepare before training
To help the body absorb the water, you can, for preventive measures, add some extra salt to your food before running. Minerals and carbohydrates are also important to absorb water in the body, so it is important to also eat carbohydrates regularly.

Tip 2: Hydrate during the workout
Sports drinks are superior to water during practice. Choose drinks with both carbohydrates and minerals. We recommend Isocarb or Isotonic drink (served during TCS Lidingöloppet). These products increase your performance during long-term endurance training and do not upset your stomach.

Tip 3: Recover after practice
Use some form of recovery drink which contains calories, minerals and protein. By doing so, you make sure that the water balance remains stable after your workout, at the same time as the drinks contains nutrients which allow the body to recover and become stronger until your next challenge.

Good luck during your personal challenges on the roads and trails this summer and best wishes from Lidingölabbet!

If you need help maintaining your water balance during the running party this autumn, Enervit offers energy and water services during TCS Lidingöloppet 30K. Book the Lidingö Package while you register for the race here!