INTI — The Summer Drink ☀️ Organic Ginger, Turmeric & Lemon

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Running in the Heat: Pace, Acclimatisation and the Voluntary Dehydration Trap

Same route, same pace, 8 beats more: summer running isn't running. Your heart pays for the body's air conditioning — and the real danger isn't during the run, but in the hour after it. Here's how to run hot without burning out.

• ❤️ Cardiac drift (the phenomenon to understand): in the heat, part of your blood flow is diverted to cool the skin — at equal pace, heart rate climbs 5 to 15 beats. The rule: run by FEEL or by heart rate, not by the clock. Slowing 30-60 seconds per kilometre above 25°C isn't weakness, it's physiology
• 🌅 The window and the route: before 9am or after 8:30pm — never 12-5pm. And the route is designed: parks and shade over asphalt (which radiates back its stored heat), fountains scouted in advance, short loops near home rather than one big tour with no exit
• 📈 Acclimatisation: 10 to 14 days: the body genuinely adapts to heat — plasma volume rises, sweating starts earlier and more diluted — but it needs 10-14 days of REDUCED volume and intensity. The first heatwave of the summer is always the most dangerous: your body isn't equipped yet
• ⚠️ The voluntary dehydration trap: after the run, the first sips kill your thirst BEFORE rehydration is done — you stop drinking too early, especially with an icy soda (8-11g of sugar per 100ml: thirst gone, sugar on top). The serious runner's protocol: weigh yourself before/after — every kilo lost = 1.5L to drink over the following hours
• 🌿 The post-run drink: a big glass of cool water + 1 dose of INTI (ginger, turmeric, lemon — 0% added sugar): the taste keeps you drinking all the way through rehydration, with nothing added to digest. And turmeric-ginger sits in the tradition of recovery routines — alongside the real repair trio: sleep, protein, patience

The runner's summer protocol: runs before 9am, pace by feel (+30-60s/km), shaded routes with fountains, 10-14 days of acclimatisation in early summer, before/after weigh-in, and 1.5L per kilo lost — made easy by water + INTI. ⚠️ Chills or goosebumps MID-EFFORT in the heat, confusion, sweating that stops = exertional heatstroke: immediate stop, shade, wet the runner down, call 112. It's summer sport's true emergency — it kills runners every year.

❓ FAQ

How do you run when it's very hot?

By accepting that the body pays for its air conditioning: in the heat, part of the blood flow cools the skin and heart rate climbs 5-15 beats at equal pace (cardiac drift) — so run by feel or heart rate, slowing 30-60s/km above 25°C. Windows: before 9am or after 8:30pm, shaded routes with scouted fountains. Acclimatisation takes 10-14 days at reduced volume — the first heatwave is the most dangerous. After the run, beware voluntary dehydration: the first sips kill thirst before rehydration is complete, especially with a soda (8-11g/100ml). Protocol: weigh before/after, drink 1.5L per kilo lost — water + 1 dose of INTI (0% added sugar) keeps you drinking. ⚠️ Chills mid-effort, confusion or sweating that stops = heatstroke: stop, shade, 112.