Summer running is a whole different game. The heat, the humidity, and the extra sweat can make even an easy run feel like a grind. But if you want to stay strong and keep your training on track, the key is simple: hydrate well and fuel smart.
Why Hydration Matters More in the Heat
When temperatures rise, your body works overtime to keep you cool. You sweat more, which means you lose not just water but also essential electrolytes like sodium, potassium, and magnesium. These minerals help with muscle function, nerve signaling, and fluid balance. When they’re depleted, you’re more likely to feel sluggish, cramp up, or even hit a wall earlier than usual.
Drinking plain water helps, but it’s not always enough. That’s where electrolytes come in. Adding an electrolyte drink or supplement to your hydration routine helps your body retain fluids, regulate temperature, and keep your muscles firing properly.
The Role of Carbs in Hydration
Carbs don’t just give you energy—they help you stay hydrated. When you eat carbs, your body stores them as glycogen in your muscles and liver. For every gram of glycogen, your body holds about three grams of water. This stored water helps keep you hydrated during long, hot runs.
If you’ve ever felt extra drained after a summer run, chances are you didn’t just lose fluids—you burned through glycogen too. That’s why refueling with a mix of carbs and electrolytes after a workout can make a big difference in how you recover and perform the next day.
What to Do Before, During, and After Your Runs
- Before: Start hydrated. Drink water throughout the day and add electrolytes if you know it’s going to be a hot or sweaty run. Eat a small carb-based snack if your run is longer than an hour.
- During: Sip water or an electrolyte drink, especially on runs longer than 45 minutes. If you’re going long, bring a carb source like gels or chews.
- After: Rehydrate with both water and electrolytes. Eat a balanced meal with carbs and protein to replenish glycogen stores and help your muscles recover.
Stay Strong All Summer
Running in the heat doesn’t have to slow you down. With the right approach to hydration and fueling, you can feel better during your workouts and recover faster afterward.
If you’re looking for personalized coaching to optimize your training this summer, I’d love to help. Whether you need a hydration strategy, fueling advice, or a full training plan, let’s work together to make sure you’re running strong all season long. Reach out and let’s get started.