Hydration & Heat Management for Runners: What You Need to Know

Whether you're training for a 5K or logging miles on the trails, running in the heat poses serious challenges for your body. Understanding how to manage hydration and core temperature is essential, not only for performance but also for safety.

At Chardon Performance Therapy, we regularly see runners who unknowingly sabotage their efforts with poor heat management. Here's what you need to know before your next warm-weather run:

Why Heat Affects Runners Differently

When you run, your muscles produce heat—lots of it. To cool down, your body sweats. But in hot or humid weather, sweat doesn't evaporate efficiently, and you risk overheating.

Risk factors include:

• High humidity (evaporation = slower cooling)

• Direct sunlight or unshaded routes

• Inadequate hydration before your run

• Wearing dark or non-breathable clothing

Hydration: More Than Just Water

Staying hydrated isn’t just about drinking during your run. It’s a strategy that starts hours before you lace up.

Pre-Run Tips:

• Drink 16–20 oz of water 2–3 hours before running

• Consider a light electrolyte drink 30–60 minutes before a longer run

During Your Run:

• For runs < 60 min: water is usually sufficient

• For runs > 60 min or in high heat: use an electrolyte mix or sports drink every 20–30 minutes

Post-Run Recovery:

• Drink 16–24 oz of fluid for every pound lost (you can estimate weight loss by weighing yourself before/after your run)

• Replenish sodium and potassium with a recovery drink or meal

  
  

How to Recognize Heat-Related Danger

Know the signs of heat exhaustion before it becomes heat stroke.

Early symptoms:

• Dizziness or lightheadedness

• Excessive sweating followed by a sudden drop in sweat

• Headache or nausea

• Muscle cramps or weakness

Immediate actions:

• Stop running and find shade

• Sip fluids slowly

• Use cold towels or douse with water to lower body temp

If symptoms worsen or don't improve quickly, seek medical attention immediately.

Smart Strategies for Hot Weather Runs

• Run early in the morning or late in the evening

• Choose shaded routes or trails when possible

• Wear light-colored, breathable, moisture-wicking clothes

• Slow your pace: heat increases perceived effort

• Use cooling gear (like a neck wrap or hat with mesh)

  
  

Final Reminder

Your body adapts to heat over time, but pushing through without a hydration plan is a shortcut to injury or illness. If you're unsure how your body is handling the heat—or you’ve had heat-related issues before—schedule a running assessment with our team. We’ll analyze your gait, recovery metrics, and hydration approach to help you run stronger, smarter, and safer.

Run hydrated. Run smart. We’re here to help. Book your running assessment now!