Hot, Humid Runs & Sports Drinks: How to Choose the Right One

Summer running is no joke. The heat cranks up, the sweat pours out, and suddenly your easy pace feels like a grind.

If you’ve ever bonked mid-run, cramped up when things were just getting good, or felt totally drained even though you “hydrated,” you’re not alone. And it might not be a you-problem—it might be your sports drink.

Let’s clear up the confusion around electrolytes, carbs, and hydration strategies so you can fuel smarter this summer.

Electrolytes vs. Carbs: What’s the Difference?

A lot of runners think hydration just means drinking water. But when you sweat, you lose more than just fluid—you also lose sodium, potassium, magnesium, and chloride (aka electrolytes). These help regulate muscle contractions, nerve function, and hydration status.

Lose too much without replacing it, and your body will let you know.
We’re talking about fatigue, brain fog, nausea, and cramping. Not ideal mid-long run or mid-race.

And then there’s carbohydrates, your body’s go-to energy source. Carbs help power your muscles and also help your body absorb sodium more effectively. That’s a key point: sodium + carbs = better hydration and fuel delivery.

So... What Should You Look For in a Sports Drink?

That depends on a few things:

• How long are you running?

• How hot and humid is it?

• Are you a salty sweater? (White lines on your skin or gear = big clue.)

• Do you tolerate sugar during runs, or does your gut get fussy?

Here’s a chart to help you compare some of the most popular sports drinks:

Not All Drinks Are Built for the Same Job

Here’s how I help runners figure out what they need:

1. Heavy Sweaters or Crampers?

You’re losing a lot of salt, so go for higher sodium drinks like:

• LMNT (1000mg)

• SaltStick (430mg)

• Liquid IV (510mg)

These are great if you’re light on carbs elsewhere (like fueling with whole foods or lower-carb gels).

2. Running Long or Racing?

You need fuel + hydration. That means a higher-carb drink that can carry you through more miles.

Try:

• Maurten 320 (79g or 39g carbs)

• Tailwind High Carb (90g carbs)

These help if you don’t want to carry a ton of gels or snacks. Just sip regularly, and you’re golden.

3. Sensitive Stomach?

Gut acting up? Look for drinks with simple ingredients or slower-digesting carbs:

• Skratch (real fruit, lower sugar)

• UCan (superstarch, low sugar spike)

• Tailwind (clean label and easy on digestion)

Tip: Start with small sips during shorter runs to see how your body responds.

4. Mix and Match Based on the Day

Some of my athletes thrive with a two-part strategy:

• LMNT + banana or bar for long runs

• Skratch in bottle + gel every 45 minutes

• SaltStick + water + chews on hot tempo days

There’s no perfect formula—it’s about testing what works for you in the heat, on hills, and over time.

My Coaching Take: Simplify the Strategy

Use this basic rule when planning your summer hydration:

Every 45–60 minutes: aim for 30–60g carbs and 400–700mg sodium.

Practice during training, not on race day. If something doesn’t sit right, scale back the amount or concentration and try again. This isn’t failure—it’s fine-tuning.

Don’t wait for your next hot run to go sideways. Start experimenting now and treat hydration as a training tool, not just an afterthought.

If you want help dialing in your summer plan or you’re tired of playing sports drink roulette, reach out. I coach this stuff every day and can help you find a system that actually works.