Hydration and Summer Running
- charlie4243
- 3 days ago
- 2 min read
When the temps start to rise, hydration becomes even more important for runners—but simply drinking more water isn’t always the full solution. If you’ve ever experienced stomach issues, cramping, or nausea during a hot run, you're not alone. It’s often caused by a mix of dehydration, heat stress, and poor fueling timing.
As you sweat more in the heat, your body loses fluids and electrolytes at a faster rate. Even mild dehydration can cause your pace to slow down and trigger an upset stomach. That’s because blood is redirected away from your stomach to help cool your skin—making it harder to digest fuel or fluids mid-run.
How to stay ahead of it:
Hydrate throughout the day, not just before your run. Pale yellow urine is a good sign you're hydrated.
Pre-hydrate with 16–20 oz of fluid (or an electrolyte drink) 60–90 minutes before your run.
Running first thing in the morning? Aim to drink at least 8 oz of fluids within 30–60 minutes before starting.
During runs, especially longer than 45-60 minutes, sip on fluids every 15–20 minutes. A carb-electrolyte drink gives you hydration, electrolytes, and carbs all in one.
If you’re a heavy or salty sweater (look for white salt stains on your clothes or hat), electrolytes like sodium, potassium, and magnesium help your body hold onto water and keep your muscles functioning properly.
Bonus Tips:
Practice your fueling plan during training, not just on race day. Gels, chews, and sports drinks should be introduced gradually and with enough water or fluids to help with digestion.
Adjust your pace in high temps and humidity—it’s harder on your gut and body.
Don’t skip your post-run recovery. A smoothie or cold glass of chocolate milk after your run can rehydrate, replenish carbs, and repair muscle. Plus, it’s refreshing and easy on the stomach.
Your summer runs can feel better with a few small tweaks. Hydrate smart, fuel well, and listen to your body.
This article originally appeared in the The Connection, TCM's weekly e-newsletter. Subscribe here.
Photo by Ben Garvin.
(Disclaimer: The content in this blog is for educational purposes only and provides generalized nutrition guidance. For personalized recommendations, please consult your sports dietitian. Individuals who choose to implement nutrition changes agree that Kristy Baumann Nutrition, LLC is not responsible for any injury, damage or loss related to those changes or participation.)
Kristy Baumann, RD, LD, is a Registered Dietitian who specializes in working with runners. She is one of the team of Motion Experts TCM has gathered to help its subscribers and participants get the most out of their running. Have a question for Kristy: [email protected], Instagram: @marathon.nutritionist or website: marathonnutritionist.com.
