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Hydrate in Hot Weather: Tips to running in the heat
When the temperature rises, running can feel very different. Your body has to work harder to regulate its temperature, you’ll sweat more, and the same pace can suddenly feel much tougher than usual. Hydrate!
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Whether you’re heading out for a short summer run or training for your next race, staying hydrated and adjusting your approach to running in the heat can make a big difference.
Here are some simple tips to help you stay safe, comfortable and hydrated when running in hot weather.
Start Your Run Hydrated
Hydration shouldn’t begin when you leave the front door. Try to drink regularly throughout the day, particularly if you know you’re planning to run in warm conditions.
Avoid drinking a huge amount of water immediately before your run. Instead, aim to arrive at the start well hydrated by drinking little and often throughout the day.
Your urine can also give you a rough indication of your hydration levels. Pale yellow generally suggests you’re well hydrated, while darker urine can be a sign that you need to drink more.
Drink During Your Run
How much you need to drink during a run depends on the temperature, how much you sweat, your pace and the length of your run.
For shorter runs, you may not need to carry fluids if you’ve hydrated beforehand and there are opportunities to drink afterwards. However, for longer runs or particularly hot days, carrying a bottle or using a hydration vest can be a sensible option.
Take small, regular sips rather than drinking a large amount all at once.
For longer sessions, particularly those lasting more than an hour, an electrolyte drink can also be useful. Electrolytes replace some of the salts lost through sweat and can help you maintain fluid balance.
Don't Forget Electrolytes
Water is important, but when you’re sweating heavily, you’re also losing sodium and other electrolytes.
For longer runs, hard training sessions or very hot conditions, consider using an electrolyte drink or electrolyte tablets alongside your normal fluid intake.
This is particularly worth considering if you’re a heavy or salty sweater, or if you notice white salt marks on your clothing after running.
Slow Your Pace
One of the biggest mistakes runners make in hot weather is trying to maintain their usual pace.
Running in the heat places additional stress on your body, meaning your heart rate can rise and your perceived effort can increase even when you're running at your normal pace.
Don't be afraid to slow down.
Instead of focusing solely on your pace, run by effort and listen to your body. A pace that feels comfortable on a cool morning might feel significantly harder on a hot afternoon — and that's completely normal.
Choose the Right Time of Day
If possible, avoid running during the hottest part of the day.
Early morning is often a great option, as temperatures are usually cooler and the sun is less intense. Alternatively, running later in the evening can provide more comfortable conditions.
Check the weather before heading out and consider changing your route if necessary. Routes with plenty of shade, parks and woodland can help keep you cooler.
Wear the Right Kit
The clothes you wear can make a noticeable difference when running in warm weather.
Choose lightweight, breathable fabrics that allow sweat to evaporate and help keep you comfortable. Technical running tops and shorts are generally a better choice than heavy cotton clothing, which can become wet and uncomfortable.
Don't forget sun protection, either. A breathable cap, sunglasses and sunscreen can all help protect you from the sun while you're out running.
Know the Warning Signs
It's important to recognise when your body is struggling in the heat.
Symptoms such as dizziness, headache, nausea, unusual fatigue, confusion or feeling faint can be signs of heat-related illness. If you start feeling unwell, stop running, move somewhere cool and rehydrate.
Don't try to push through simply to complete your planned distance.
If symptoms are severe or don't improve after cooling down, seek medical help.
Rehydrate After Your Run
Your hydration doesn't stop when your watch stops.
After a hot or sweaty run, replace the fluids you've lost and consider an electrolyte drink if you've been sweating heavily. Eating a normal meal or snack can also help replace energy and electrolytes.
For longer runs, you can get a better idea of your individual fluid requirements by weighing yourself before and after training sessions, although there's no need to obsess over exact numbers.
Enjoy Your Summer Running
Running in hot weather can be challenging, but you don't necessarily need to stop training when temperatures rise.
Hydrate regularly, adjust your pace, choose cooler times of day and listen to your body. Most importantly, remember that running in the heat isn't about chasing your usual pace — it's about adapting to the conditions and enjoying your run safely.
So grab your water bottle, apply the sun cream and embrace the sunshine. Just don't forget to slow down when the temperature goes up!
