Maximize Your Running Performance with a Personalized Hydration Strategy

Our state-of-the-art sweat analysis service helps athletes uncover their unique hydration and electrolyte needs.

By analyzing the composition of your sweat, we deliver personalized insights to fine-tune your hydration strategy, boost your performance, and safeguard you against dehydration and heat-related issues.

How to Beat the Heat in a Hot and Humid Environment

How To Use The Running Medic Heat Adjusted Paces Tool

The Running Medic Toolkit helps you understand the risk of training by combining the temperature and humidity while providing you an adjust running pace.

Example: Houston, TX Hourly Weather Card

When you look at your local weather use the temperature and humidity. (highlighted in yellow)

Here is the Running Medic Heat Adjusted Paces Tool

Click the Image Below to Get Access

How to Beat The Heat

Running in high heat and humidity puts added stress on your body and increases the risk of heat-related illnesses from heat exhaustion to heat stroke. Here's how to stay safe:

Hydrate Early and Often - Drink water throughout the day, during your run, and after. Include electrolytes on training over 45 minutes.

Run Early or Late - Run in the AM (before 9 AM) or PM (after 6 PM)

Wear Light-colored, Breathable Clothing - Wicking, light-colored gear to reflect the heat and help with sweating evaporation

Listen to Your body - Dizziness, weakness, or nauseousness, stop, find shade, hydrate, and cool down

Use the Running Medic Adjusted Heat Adjusted Paces Tool - High Risk or Dangerous don't training in the heat

Ease Into the Heat - Acclimate over a period of 10-14 days

Adjust your pace - Don't chase personal records in extreme heat, slow it down

Know Signs of Heat Illnesses

Heat cramps

Muscle cramps in the legs or calf

Heat exhaustion

Heavy sweating, cool pale skin, headache, nausea and vomiting, dizziness, lightheadedness, with a weak and rapid heart rate

Heat stroke

No sweating, headache, nausea and vomiting, hot dry skin, fainting or passing out, rapid strong heart rate

Use The Running Medic Sweat Rate & Hydration Tool

Click the Image Below to Get Access

Check Your Risk for Heat Injuries and Hydration Needs

Green

Good hydration during your training

Yellow

Caution, running performance dropping

Red

Not hydrating enough - running performance will be severely affected (high heart rate, slower pace, cramps, increase risk for heat injuries)

Goal is to avoid losing 1.5% or more of your body weight during your trainings or races.

Hydration Strategy

I do not recommend to replace your water loss 1:1 as this it not possible for most runners.

For example, if you lose 1 lbs of body weight during your 60 minute run that is equal to 16 oz of water, or 2 glasses of water!

That is a lot water to try and drink in an hour while you are running.

The goal is to avoid losing 1.5% or more of your body weight during your trainings or races. You may have to play with your hydration strategy to see what works best for you.

What About Electrolytes?

I recommended that you add electrolytes if you will be running more than 45 minutes. Other factors that determine if you should drink electrolytes sooner and at higher concentration depends on your sweat profile.

* Water sweater- low concentration of salt released in your sweat

* Electrolyte sweater - higher concentration of salt released in your sweat