Heat Acclimation

With summer officially in full swing, and as training starts to ramp up, it’s important to keep proper hydration strategies top of mind. Staying hydrated throughout the day cannot only help you increase your sport performance, but it can also help you stay safe.



One of the most important steps to take before exercising in the summer is to let your body get use to the heat and humidity. Heat acclimation is crucial to help your body adapt to the different environmental conditions that may be present. It can help prevent many heat related illness that have detrimental effects on the body. Start by taking walks or spending more time outdoors just to let your body begins the initial stages of adjusting to higher humidity and temperatures. When moving on to exercising in warmer conditions remember to take it easy the first few sessions.

Slow Down & Monitor Heart Rate

If your normal easy run pace is 7:30 per mile, ease up to 8:30-9:00 per mile for the first few runs. You’ll notice that you may feel the effects of the heat even at a much slower pace, perhaps an increased heart rate or perspiration. Do at least 3-4 of these easy runs before resuming normal training paces and efforts.

Plan Your Route

Be sure to carry fluids with you, or run a loop where a water fountain is accessible. Staying properly hydration throughout the day is the easiest way to help prevent dehydration and other illness that may occur when exercising in warmer conditions. Note: IOM recommendation for daily fluid intake; Men: 3.1 liters, Women: 2.7 liter, and a mere 2-3% in total body water loss can lead to a decrease in exercise performance.

Replenish Electrolytes

In the warmer conditions it’s important to replenish electrolytes as your sweat rate will increase dramatically, and your need for these nutrients will also increase. Drinking plain water over and over again can lead to hyponatremia (low blood sodium), which is a very serious condition that has severe impacts on the normal body functions. Hyponatremia occurs during longer sessions where the athletes drink nothing but plain water, and end up flushing out critical electrolytes that are needed to maintain many internal functions (For example; Sodium/Potassium pump).  During hyponatremia the body starts searching internally for sodium, when your stores are depleted the body will then turn to your kidneys for sodium in order to maintain vital functions. Taking sodium away from key organs can lead to kidney failure, which can lead to cardiac arrest. So for those longer runs, or sessions where it’s a bit warmer carry a bottle with you, and make you throw in a tablet or two of Nuun.

Be aware of these signs and symptoms of dehydration and heat related illness:

  • Headache                                                                  
  • Muscle cramping                                                      
  • Fatigue                                                                      
  • Excessive thirst                                                        
  • Excessive sweating (post workout)
  • Dry mouth                
  • Dry skin
  • Chills/goosebumps                                                  
  • Dizziness
  • Fever
  • Increased heart rate
  • Low blood pressure


Additional Resources:
1. Brochure on proper fluid intake by ACSM:  http://www.acsm.org/docs/brochures/selecting-and-effectively-using-hydration-for-fitness.pdf
2. Noakes, T. (2012). Waterlogged. Champaign, IL: Human Kinetics
3. Institute of Medicine: DRI’s for Electrolytes and Water
Photo credit: Nuunbassador Jessica


Friday 5: Our Favorite Nuun Cocktails and Mocktails

At the Nuun offices, you’ll mostly see Nuun tablets dissolved in water as the beverage of choice. But we’re nothing if not experimenters, and over the years have tried building all sorts of drinks with Nuun.

For your summer sipping pleasure, here are five Nuun employees’ favorite Nuun-based cocktail or mocktail. Let us know what you’ve come up with in the comments section below!

PicMonkey Collage

1. Nuunmosa

From Arielle Knutson, Marketing Manager


  • Champagne
  • ½ Nuun tablet (we recommend watermelon, strawberry lemonade, or orange)

Pour a splash of Champagne in a champagne flute. Add the half Nuun tablet and allow it to dissolve completely to prevent overflow. Fill the remainder with Champagne, slowly.

2. The Mellön

From Megan Wheeler, Race Director Program Manager


  • 1 tablet watermelon Nuun
  • 5 oz. water
  • 1.5 oz. vodka
  • 0.5 oz. lemon juice
  • 2 mint leaves

Start the Nuun tablet dissolving in water. Combine the other ingredients with ice, and shake. Pour into a tall glass and add the Nuun water. Garnish with the mint leaves.

3. Cherry Limeade Slushy

From Vishal Patel, Nutritionist/Education & Innovations Leader


  • 3-4 cups crushed ice
  • 1 cherry limeade Nuun tablet
  • 16 oz. water
  • 1 mint leaf

Dissolve the Nuun tablet in the water. In a blender, combine the ice and the Nuun water. Pour into a tall glass, and garnish with the mint leaf.

4. Nuunarita Snow Cone

From Tyler Smith, National Sales Manager


  • 8 oz. cup freshly ground snow cone ice
  • Tequila
  • 6 lemon lime Nuun tablets
  • 16 oz. water

Dissolve the six Nuun tablets in the water to make a syrup. Using a tequila-to-syrup ratio of 2-to-1, pour the tequila and syrup over the ice to desired strength and volume.

#5. Rum and (Cherry) Coke

Emma Kesler, Sales Coordinator


  • Ice
  • 10-12 oz. carbonated water
  • ½ Kona cola Nuun tablet
  • ½ cherry limeade Nuun Energy tablet
  • 1-2 oz. rum

In a 16-ounce glass, pour half of the carbonated water over ice. Add the two Nuun half tablets. When they’re mostly dissolved, add the rest of carbonated water. (This reduces overflow from effervescence.) Add the rum, and stir.

Emma’s First 5k

Team Nuun keeps growing and growing, and one of our newest and brightest additions is Emma. She recently got inspired to run her first 5k, and not only knocked it out of the park but benefited the Seattle Animal Shelter with her sweat!

So how did it go? Read below for her firsthand account and some pretty compelling reasons to join in the Furry 5k fun next year!

Furry 5k Finishline

One can’t work at a place like Nuun long before getting swept up in the positive, fanatically active lifestyle at the office. After only a month, I started feeling convicted to stretch myself by trying a new activity: running. I have to admit that this was an odd choice for me, as I’d always despised distance running. Maybe it was the contented looks on my coworkers faces when they’d come back from their “runches” (runs during lunches) that made me think twice, or maybe I just wanted to prove to myself that I could do it. Either way, I pulled the trigger and signed up for the Furry 5k (dogs welcome!) to benefit the Seattle Animal Shelter.

I announced to the office that I had my first 5k on the horizon, and received enthusiastic support and encouragement. A coworker (running guru Vishal) provided me with a training regimen that I thought sounded embarrassingly easy. I scoffed at the idea of a 20 minute run just three times a week, but surprise, running is HARD. I was having a tough time hitting even one mile before I needed to stop and walk, and I was kind of mortified.

The night before the race I was fairly discouraged, and admittedly tempted to “forget” to set my alarm clock and sleep through the race. But I thought of all the well-wishes I had received from my coworkers on Friday, and knew I couldn’t walk in Monday morning without a bib and a race story. So I went anyway.


This is what I found: The energy at a race is awesome. All types of people, big and small, young and old, beginners and pros, showed up in support of the cause. Seward Park was wriggling with happy dogs. My husband signed up last minute and offered to pace with me, which was invaluable. I may have been the slowpoke that fell behind the waves of sprinters, but at least I had someone else to share my conservative pace. And to my absolute surprise, once the race had started, I made it to that elusive one mile mark without any trouble. I was almost too busy pointing out cute puppies and laughing at dogs who hated running more than I did to notice. And then I was at the 1.5 mile marker. And then the 2! It wasn’t until I hit a massive uphill that I had to slow to a walk for the first time. My confidence soared, and I realized that maybe, possibly, I was enjoying running. Crossing my first finish line felt pretty remarkable.


Bonus list: Awesome things seen at the Furry 5k (and reasons why you should come run it with me next year).

1. Fluffy little Pomeranian Price Philip, who (with his owner) won the race and set the Pomeranian world record for a 5k.
2. Pit-bull kissing booths. Self-explanatory.
3. Water stations with kiddie pools for hot pups (And the pups that refused to get that far before cooling off, and bee-lined for Lake Washington, dragging their owners behind them).
4. A dog owner drinking nuun, then squirting some into a cup to share with her golden retriever.
5. More adorable pups in race bandanas than I knew what to do with. Puppy kisses galore.

Photo credit: Caitlyn Walsh

Q&A with Solo RAAM Rider John Bergen

As I type this, John Bergen has ridden 608 miles of RAAM (Race Across America). He’s been riding for a little over 2 days and has 10 more days to make it to Annapolis, MD, which is another 2,400 miles away. Riders attempt the cross-country journey as teams of 2, 4, or 8 or race it as a solo rider, which what John is doing.

I sat down with John before he left for the start line in Oceanside, CA and asked him a few questions. What I found most impressive about John was his dedication to fit all his training into his already busy life. He is a husband, a father of two, and a co-founder of Society Consulting so to add hours and hours of training on top of his schedule meant riding through the night and sacrificing a lot of sleep.

Nuun: Why did you originally want to do RAAM?
John: I came up with a personal challenge to tackle the 10 hardest endurance challenges on the planet, and during my research RAAM was on every list I found. It’s the greatest physical endurance test, I love to ride, seeing the country is this unique way is the opportunity of a lifetime. Plus it’s been an amazing platform to fundraise for charity (Fred Hitch Cancer Foundation).

How many hours do you train per week? What does a typical week look like for you?
A typical peak-training week for me looked like this. Most rides were done on a trainer from 9pm to 6am.
Monday – Rest
Tuesday – 2-4 hr recover/base ride
Wednesday – 5-8 hr ride
Thursday – 3-6 hr ride
Friday – rest
Saturday – 8-12 hr ride
Sunday – 12-20 hr ride

Throwing Nuun cropped

What is the coolest place you have ridden during training?
I live in Redmond, WA and I really enjoyed riding from my house to the Canadian border which was 260+ miles round trip. I did this ride three times. I also did a 3 day training camp in Tucson, AZ, which is my most favorite place to train.

What’s the biggest sacrifice you’ve had to make during training?Time away from family, has been really hard… I have a 3.5 year old daughter (EJ) and a 8 month old son (Meyer), and my wife (Katie)… I’ve lost a lot of time with them the last 6-8 months… looking forward to making up for lost time the rest of the summer!

Van cropped

Over the 12 days of RAAM, how many hours are you expecing to sleep?
I’ll hopefully average no more than 2-3 hours of sleep each day, so anywhere between 25-35 hours over the 10-12 days.

What part of the 3000 miles are you least looking forward to?
Crossing the Mojave Desert. Temps can reach 120+ degrees…brutal!

What is your record Nuun consumption over a 24 hour period?
I went through 3 tubes (36 tabs) in one training ride. I drink it a little stronger – 2 tabs per 20 ounces.

Day 1 cropped

What do you plan to eat & drink on the ride?
The main stable will be a combo of Nuun, Infinite, Power Bar products, and then I’ll sprinkle in regular food (chips, fruit, milk shakes, peanut butter & jelly sandwiches, even pizza and burgers when available).

What is your favorite thing to do when you aren’t riding?
Spend time with family and friends, travel, and cheer for the Seahawks (10 year season ticket holder).

You can track John on his ride here.