How to Stay Hydrated When Running in Hot Weather: Real Tips From Runners

Running in the summer heat isn’t for the faint of heart. The blazing sun, high humidity, and soaring temps can make even a short jog feel like a marathon. While this isn’t medical advice, we are sharing what real runners in our community are doing to stay safe, hydrated, and strong.

So if you’ve ever Googled “how to stay hydrated when running long distances in hot weather” or “best hydration strategies for runners in the summer,” this one’s for you.

🌅 Run Early (or Late) to Beat the Heat

One of the simplest ways to stay hydrated during a run in summer is to avoid the hottest part of the day altogether. Many runners set alarms for 4–6am runs before sunrise, while others lace up in the evenings when the sun starts to go down. Even if the humidity is still there, the temperature difference makes long-distance running in the heat much more manageable.

💧 Hydration Starts Before the Run

Hydration doesn’t begin when you grab your water bottle—it starts the day before. Runners in the community swear by drinking electrolytes the night before a long run and staying consistently hydrated throughout the week, not just on run days. That way, your body isn’t playing catch-up when the heat and humidity hit.

🥤 Bring Water With You

Carrying water is a must for summer marathon training or even shorter runs in hot weather. Some prefer handheld bottles filled with water or coconut water, which naturally contains electrolytes. Others rely on hydration vests for long-distance running, which make it easy to sip as you go. A clever trick is to freeze bottles overnight—by the time you’re a few miles in, they’ve melted into refreshing ice-cold water.

⚡ Replace What You Sweat Out

When you’re sweating buckets, plain water isn’t always enough. Many runners use salt tablets mid-run, while others add LMNT or Liquid IV electrolytes to their bottles or packs. A few even make electrolyte popsicles to enjoy after a long, hot run. These little hacks help prevent the drained, gassed-out feeling that often comes from losing too much sodium in the heat.

🧊 Creative Cooling Tricks

Staying cool while running in hot weather sometimes means thinking outside the box. Some runners stash frozen bottles along their route so they’re ready to grab when needed. Others park their car with an ice chest full of drinks and use their runs as out-and-backs for easy refills. Pouring cold water over your head, wearing a cooling towel, or even filling a hydration vest with ice and water to cool your back are all game changers.

🐢 Slow Down and Adjust

Summer is not the time to chase personal records. Runners often mention slowing down their pace by a couple of minutes per mile and letting heart rate guide their effort. Sticking to zone 2 training in hot weather allows your body to adapt without overheating or risking dehydration.

🍉 Stay Hydrated Every Day

Hydration is a lifestyle, not a one-off. Many runners aim for a gallon of water a day, plus electrolytes, especially when training for a half marathon or marathon in the summer months. Adding fruits like watermelon and oranges, which are high in water content, can also help. The more consistent you are with hydration, the easier your long runs in hot weather will feel.

Final Takeaway

Running in hot weather is brutal, but the right hydration strategy makes it doable. The key lessons runners keep coming back to are:

✔️ Start early or run in the evening to avoid the worst heat
✔️ Hydrate before, during, and after every run
✔️ Use electrolytes, salt tablets, or coconut water to replace what you lose
✔️ Keep your water cold with frozen bottles or hydration vests
✔️ Slow down your pace and listen to your body

At the end of the day, staying hydrated when running in hot weather comes down to planning ahead, listening to your body, and getting creative with your approach. Whether you’re training for a marathon in the summer or just trying to get through your morning miles, the goal is simple: hydrate smarter, run stronger, and stay safe out there.