Increasing and persistent heat often presents an additional challenge during workouts. You’re likely to sweat a lot more, your sweat may be salty, and white circles on your clothes and skin may appear.

Salts and electrolytes

Electrolytes are chemical compounds that play a role in muscle contraction and nerve transmissions while maintaining body fluid balance. In sweat, sodium is found in the greatest amount. 

If you have salt residue on your shirts, shorts or caps, if you sweat profusely, if your run is intense and long (>90 minutes) or if it is very hot, you need to add salt during the effort, i.e. 300 to 500 mg of sodium per liter of liquid. People who sweat a lot will even go up to 700 to 1000 mg per liter (a good pinch of salt is usually enough). 

Salt and electrolytes are available in a variety of convenient formats (effervescent capsules, chewable or swallowable tablets) and in different concentrations. Sports drinks, gels and jujubes may also contain different amounts of salt, which is displayed on the product’s Nutrition Facts table.

When it is not so hot, when the effort is not so long or when you do not sweat much, the addition of salt is  less necessary during the effort because the salt consumed during the day or obtained in a sports drink is sufficient (they contain between 500-700 mg of sodium/liter, which is enough to make up for sodium losses).

Other tips for running in the heat:

• Freeze bottles before your runs;
• Drink enough fluids before you go running. Starting a heat run when you are already dehydrated will have a negative impact on your performance and comfort;
• Prepare frozen snacks to recover after your workout (see recipe below). 

HOMEMADE POPSICLES

Serving size : 6 to 8

Ingredients

500 mL (2 cups) fresh or frozen fruit (strawberries, raspberries, blueberries, banana, etc.)

250 mL (1 cup) plain yogurt 

250 mL (1 cup) vanilla Greek yogurt

60 mL (1/4 cup) sugar or maple syrup

6-8 popsicle molds 

Preparation

Place fruit, yogurt and sugar in the bowl of a blender. Blend until desired consistency is reached.

Transfer to popsicle molds. Freeze in the freezer.

If you have cramps or difficulty recovering, consult one of our nutritionists! For those who register for one of the races, we offer 10% off the purchase of a nutritional assessment with us by mentioning the promo code: MBDM10. Contact us at 514-287-7272 or info@vivai.ca or buy it on our online store: https://www.vivai.ca/fr/categorie-produit/services-et-forfaits/