Running Tips: Hydration is Key

Staying hydrated is crucial for safe and effective running, especially during the hot summer months. Proper hydration starts well before you lace up your shoes—aim to drink water consistently throughout the day. A good rule of thumb is to stay hydrated enough to need a bathroom break every 30 to 60 minutes, with your urine a pale yellow color.

Before heading out, prehydrate with 10–15 ounces of water about 10 to 15 minutes prior to your run. While running, plan to drink 3 to 6 ounces of water every 15 to 20 minutes, ideally on routes with water fountains or by carrying a handheld bottle or hydration pack. During your run, continue hydrating every 20–30 minutes, particularly if the heat is intense.

In hot conditions, runners can lose between 6 and 12 ounces of fluid every 20 minutes. When sweat loss is high, consider using an isotonic sports drink to replenish electrolytes as well as fluids. Additionally, choose light, breathable, and moisture-wicking clothing to stay cool and comfortable.

Running early in the morning or later in the evening can help you avoid peak temperatures. Be mindful of the heat index—avoid running outdoors when the temperature exceeds 98.6°F with humidity above 70–80%, as these conditions significantly increase your risk of heat illness.

Listen to your body. A higher heart rate at your usual pace may signal you're overheating. Slow down, rest if needed, and know the signs of heat illness—dizziness, nausea, chills, or stopping sweating—and act immediately if they occur.

With smart planning and attentive hydration, you can run safely and stay strong through the summer heat.