Staying Hydrated & Fueled ft. bRUNch Running

Alex and Cortney love to run - that's why they started bRUNch running! These two run coaches share their biggest tips for staying hydrated and fueled while training in the heat.

​​Staying hydrated and fueled during the hottest days of the summer while you enjoy a run or anything outside is hard. The average runner will lose between 1 and 3 liters of sweat per hour. That’s a lot if you really think about it! Your sweat is primarily made up of water, but also contains electrolytes. Sodium and chloride are the most abundant electrolytes in sweat along with potassium, magnesium and calcium. 

Replenishing these electrolytes is the most important thing you can do before, during and after your workout.

First: Fuel Up Pre-Workout

This is especially important for morning runners and outdoor enthusiasts. In the morning, we wake up super dehydrated. Your pee should not be neon yellow like something out of the 1980s. Before you head out to sweat, you need to hydrate your body and get it ready to perform.

First thing in the morning, fill up a glass and drink about 8 ounces of water. This glass of water will help to wake up your insides and get your body moving. Also try putting about 8 ounces of water in the microwave. A warm cup of water has been known to help move things along in the bathroom. 

After that glass of water, you can have your coffee. So many of us morning runners use coffee as our pre-workout, and Super Coffee truly has everything you need to fuel an early morning run that is under 60 minutes. If you are planning to run more than 60 minutes, you should eat something like a Picky Bar or peanut butter toast with a banana and honey. 

Heat has a tendency to affect males and females differently. Many women may find that they are feeling exhausted or more tired in the days leading up to the start of their cycle. If you are feeling this way, either skip the workout or increase your carbs, protein, and electrolyte intake before lacing up to run. This will help boost your energy a bit. 

If you are someone that gets dehydrated easily, throw in a hydration supplement like nuun, Liquid IV, LMNT or beam hydration. All of these electrolyte supplements will provide you with an extra boost.

Before you work out in the summer, make sure you drink enough water and fuel up with adequate protein and carbs for energy.

Alex’s Morning Hydration Routine:

  • 8oz cup of warm water
  • 14 ounces of electrolyte supplement
  • Sips of water throughout the morning
  • Cup of hot coffee 

Cortney’s Morning Hydration Routine:

  • At least 8oz Water
  • Iced Coffee (try Super Coffee for extra fuel!)

Staying Fueled During Your Workout

In these hot summer months, no matter the distance or length of time, always run with water. This is non-negotiable. It’s hot and you should be taking a sip of water about every 5 - 10 minutes that you are sweating. The keyword here is sips - don’t drink too much all at once. Hydration packs and bottles are so easy to bring along with you, plus they usually have pockets for snacks. 

Snacks and salt tabs are a must for longer runs in the summer. Salt tabs help runners and athletes maintain performance by replacing all of those electrolytes you’re sweating out in a quantity the body can quickly and easily absorb. The SaltStick Fastchews are easy to stash in a pocket and throw into your mouth every 20 - 30 minutes. 

For runs lasting more than 60 minutes, you should bring snacks. The best snacks for summer long runs have lots of carbs and protein because these two macros are necessary to help sustain your body, otherwise you could feel like you hit a wall mid-workout. Stock up on bananas, dried fruits, Picky Bars, BlenderBombs, Honey Stinger waffles, etc. - anything like this will help keep your energy up as the temperature increases throughout the day.

Staying hydrated is key to fuel your workout and help you recover afterwards!

Recovering After Your Workout

Continue to drink lots of water and sip on some electrolytes. Summer temperatures can often leave us feeling like we are not hungry post-run, but you really need to get some carbs, protein and fat back into your body. If you are not ready to sit down for a meal, sip on some chocolate milk or a protein shake: both will provide your body with the nutrients you lost during your workout while your body cools down.

Within an hour or so afterwards, make sure to try to get a full meal into your body - we love recovering with pancakes! Continue to drink water throughout the day, and if at any point you feel dehydrated, take some extra electrolytes. This time of year, there is no such thing as too much hydration.

Hydration and fueling with proper nutrition have the power to make or break a workout, so make sure you are staying ahead and feeling your best by refueling even before you think you need to. 

Ready to take on the day? Make sure your morning routine is fueled with proper nutrition and Positive Energy with our fan-fave Super Coffee flavors!


Fact Checked by Super Coffee Team

Written by Alex and Cortney from bRUNch

5 min read

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