Hot weather isn’t a personality test. It’s physiology.
And when temps climb, hydration stops being optional and becomes performance strategy.
Most runners wait until they feel thirsty, dizzy, crampy, or downright miserable before they think, “Oh… maybe water would help.”
By then? The damage is already rolling. Your pace tanks, your mood tanks, your gut revolts, and suddenly you're staring at the nearest shade tree like it’s a rescue helicopter.
Let’s set you up better than that.
Morning matters more than you think
Hydration isn’t a pre-run chug-and-go situation. It starts the moment you wake up. If you drink coffee before water, congrats—you’re in the majority… and you’re behind before you even lace up.
Start your day with a solid glass of water. If you're training in heat or humidity, consider adding electrolytes early. Think of it as priming the system, not playing catch-up.
Pre-run hydration isn’t “nice to have”
One to two hours before you run, get ahead of the sweat loss.
Water works, electrolytes are better, and salt matters way more than influencers sipping neon goo pretend it does. If you’re a salty sweater or running in humid conditions, this is where you set the tone for your entire workout.
We don’t “wing it” here—we train smart.
During your run: match the environment, not your ego
Your hydration needs depend on your body and your conditions.
Hot day? Humid? Long session? Higher output? You need fluid and sodium.
Short, easy run in cooler temps? Water may be plenty.
As a baseline: most runners do well sipping consistently instead of gulping occasionally. GI drama comes when you ignore hydration and then chug out of desperation.
Salt isn’t an accessory. It’s performance insurance.
After your run: refuel the machine
If you finish a run and only think about your watch data, we need a heart-to-heart.
Recovery starts with rehydration + sodium + carbohydrates.
Sweat rate varies wildly runner to runner. One simple guide:
Light yellow pee means you’re doing your job. Super pale? Too much water, not enough electrolytes. Dark like apple juice? We need fluids, stat.
If you really want to dial things in, weigh yourself pre- and post-run. It’s not body obsession—it’s understanding your physiology.
Salt saves your summer legs
Sweat isn’t water—it’s mostly sodium.
And when you replace only water without salt, that’s when things go downhill fast. Fatigue, cramping, gut issues, headaches, brain fog… all preventable with the right balance.
Store-bought electrolyte mixes work. DIY salt in your bottle works too. Choose what fits your system and your stomach—not what influencer X swears by.
(If you cramp easily, this is your sign to test different electrolyte strategies, not just stretch more.)
Hydration isn't a vibe. It's a performance protocol.
You don’t wait until mile seven to remember you’re a human being with fluid needs.
You train your hydration strategy just like you train your body: intentionally, consistently, and according to your environment.
Summer running isn’t supposed to feel smooth by accident. It feels smooth when you're prepared.
Fuel your electrolytes. Fuel your performance.
Your legs will thank you at mile ten when everyone else is falling apart.