Summer is almost here, which means there will be plenty of sun, humidity, and sweat. It can feel like it’s impossible to beat the heat. Staying hydrated is one of the most important factors related to running safely and successfully all summer long. Make sure you check out these top 5 hydration tips for hot summer runs in the heat!
1. Stay Hydrated All Day Long
If you focus on drinking water and staying hydrated throughout the day, you won’t need to worry about it quite as much right before your run or even during your run. Carry a water bottle with you all day and just refill it as needed. This means you won’t need to chug a bunch of water right before your run, which could lead to the need for a bathroom stop!
2. Plan Your Route For Water Stops
Many places have water fountains that are turned on during the spring and summer. If possible, plan to run past some water stops throughout your run, especially if you are doing a longer run. You could also drive your route ahead and time and hide some water bottles along the way. Another option is to run past your house so you can stop and get some water during your run.
You may also like: Running Tips for Hydration on Race Day or Long Runs
3. Bring Your Own Water
If those options don’t work for you, bringing your own water is a great option. There are many ways to carry water on the run: handheld water bottles, fuel belts, and hydration vests. For a few years I used the Ultimate Direction Hydration Vest (affiliate link). It has storage in the back for a large bladder as well as pockets in the front for smaller water bottles. A few months ago I started using the Nathan Pinnacle Pro 12L vest (affiliate link). This vest has a very comfortable fit with lots of ways to adjust the sizing. It comes with a 1.6 L insulated bladder and you can also use smaller flasks in the front if you want. This gives you plenty of options for ways to carry water on your run.
Check out these 11 Best Hydration Belts for Marathon Training and Racing!
4. Use Electrolytes to Stay Hydrated
Our bodies have electrolytes that need to stay balanced for optimal performance. Some of the key electrolytes include sodium, potassium, magnesium and calcium. Symptoms of electrolyte imbalances can include muscle cramps, muscle spasms, dizziness, fatigue, nausea or even lead to hyponatremia (low blood sodium).
There are many ways to take electrolytes during a run. Some of the popular products include Nuun, Liquid IV, Skratch Labs, and SaltStick Caps. These can be added to water in tablet or powder form. Of course there is also Gatorade, which has sugar, so just consider how that will impact your run and how your stomach will feel mixing it with any other fuel you are taking.
Check out these recommendations for Electrolyte Drinks for Runners
You may also like: Do You Need Electrolytes for Running in Cold Weather?
5. Take a Sweat Test after a Summer Run
Doing a sweat test can help you understand your sweat rate so you can plan for how to hydrate on your run. You basically weigh yourself before and after a run to see how much fluid you lose. Runners Connect has a great calculator that you can download. It takes into account any bathroom stops, how much you drank, and how long you ran for to calculate your hydration needs. (Scroll to the bottom of the post to download the calculator). Runners World also has a hydration chart by weight, so if you decide not to do a sweat test you can estimate how much fluid you need based on your weight and the temperature outside.
Staying properly hydrated can make such a difference when it comes to summer running in the heat. Follow these hydration tips and you will have one less thing to complain about when you are trying to survive the heat and humidity this summer!
You may also like:
5 Reminders to Help You Prepare for Summer Running
How To Run a Speed Workout in the Heat
20 Reasons Why I Love Summer Running
What helps you the most with staying hydrated on hot summer runs?
Have you ever done a sweat test?
What’s your favorite way to add electrolytes to water?
Any other hydration tips to add?
Now it’s time for the Runners’ Roundup! Link up your running and fitness posts below! Join myself, Coach Debbie Runs, Confessions of a Mother Runner, and Runs with Pugs to post your favorite running tips, experiences, race and training recaps, workouts, gear, and coaching ideas.
I have never done a sweat test but I find it highly interesting. Thanks for the links!
I’m a big fan of electrolyte drinks. However, they cost USD 6.- a tube here in Switzerland. I am wondering whether I can make it at home. The ingredients are simple.
I’ll need to do some research on that…
Definitely let us know if you make your own electrolytes! That would make a great blog post!
All great tips (and reminders). I know some people hate plain water (I don’t), so sometimes adding fruit to it gets them to drink more during the day.
I don’t like sweet tastes when I run, so I tend to drink Nuun before & after (and sometimes just on a hot day!). On a long run (I haven’t really done that in a long time) I like the Saltstick chews.
That’s a great idea to add fruit to water! I’ve never tries Saltstick chews but they sound like a great option.
Great tips! I’ve started carrying water on the run again this summer. Sometimes I’ll put Tailwind in the bottle. I’m looking forward to trying that Liquid IV I received in the FunRunBox.
I hope you like the Liquid IV! For some reason the first time I tried it I didn’t like it. The second time, I loved it. I think I was just expecting it to taste different than it did (since it was called Lemon-lime I think I was expecting Gatorade but it has a much different taste).
Great tips. I prefer to loop my run to drink water. If it is super hot I will carry. I eat gu which has electrolytes.
I don’t sweat a lot.
I don’t like having to go a certain way to get water so bringing it with me works well- I also like my hydration pack so that makes it easy.
In recent years, I’ve started carrying water with me, but I used to always loop back to my house before that. I don’t use my hydration vest very often (unless it’s a really long run), but the bottles have an ergonomic design, so they’re easy to just carry in my hand.
I don’t mind carrying a handheld too much, but I prefer to have my hands free. I also like all the extra pockets in my hydration vest!
These are such great tips! Staying hydrated in the hot summer is so important! Like you said, I think it’s important to stay hydrated all day long. I also love to drink water with electrolytes.
I’ve found it’s really made a difference when I drink water all day rather than just during a run!
I just adore summer running. The sweat, the salt, the sun… but of course hydration is key. These are great tips!
I love it too! I mean, it’s not always easy, but staying hydrated really helps it to feel a little better.
I do aim to stay hydrated all day long but also take SIS hydration tabs on the run. Finding a hydration tab that works for you is key! I have also done the weigh myself before and after a run. I am a sweaty person!
I really need to do a sweat test this summer! I think it would be eye opening!
Yes, these are all great tips! I’ve never done a sweat test, but I should. I used to only take in electrolytes for long runs, but last summer I realized that I should be doing it every day, and it made a big difference!
I totally agree! I just bring electrolytes on my long runs but I sometimes drink them before or after shorter runs when its hot out.
I’m definitely trying to stay more hydrated in general. I hate dry mouth and I think it will make summer more comfortable overall.
While we had some fountains on last summer, glad we’ve made a return to “normal” with them all on this year as they’re so needed
We really don’t have any fountains at all around here! So I’ve always had to figure out other hydration options.
Getting a hydration vest has helped me tremendously for my long runs! Also using electrolytes during summer running really works for me. What I’m not good at is staying hydrated during the day – and now that it’s winter here, that is something I have to be really mindful of as I just don’t feel like drinking water.
I know exactly what you mean about having a harder time staying hydrated throughout the day in the winter. I have the same problem because I’m just not usually as thirsty!
I’m really good about carrying my own water (I always bring a handheld), knowing where the drinking fountains are, and using electrolytes. I still have a hard time drinking enough through the day even though I have my water bottle with me all the time. I’m a work in progress. 🙂
Sometimes I do too! I think I’m so used to having it with me all the time that I sometimes forget to drink.
Hydration throughout the day is important! If you start a run dehydrated, even fluids during won’t help a ton (other than keeping things from getting worse).
Yes, exactly!
This is a great reminder, Lisa!
I like to plan my runs along water fountains, especially if I’m doing a long run. For the first time, I’ve also used salt tablets in this training cycle. They work well!
Great tips.
I prefer plain water and I like to plant it rather than carry it.
I just tried salt tabs in Florida. Not sure if they helped.
Also eat GU which has electrolytes.
I really hate drinking while I run, but if I do hydrate, it’s with Nuun. Water makes me feel so sick and sloshy. I’ve never done a sweat test. I’m sure it would be a wild difference because I sweat a lot.
Great tips! I have found that, as I’ve gotten older, dehydration affects me even more than it used to. Even in normal, non-running, situations. I try so hard to stay hydrated but it can be hard. And when I finally achieve optimum hydration I have to get up 4 times during the night. 🙄