Summer running is one of the best parts of the year. Lighter evenings, brighter mornings and the chance to explore new routes make getting outside even more enjoyable.
But when temperatures rise, running can become much more challenging. Your body has to work harder to keep you cool, your sweat rate increases, and your usual pace can suddenly feel much tougher.
The key to enjoying hot weather running isn't pushing through regardless — it's adapting your training, listening to your body and having a smart hydration strategy.
Why does running in the heat feel harder?
When you run in hot conditions, your body sends more blood towards your skin to help regulate your temperature. This means your heart has to work harder to deliver oxygen to your working muscles.
You also lose more fluid through sweat, and importantly, you lose electrolytes too — especially sodium.
Replacing only water after heavy sweating may not always be enough. Electrolytes help your body retain fluid, support muscle function and maintain performance during longer or hotter sessions.
Our top tips for running safely in the heat:
💧 Start hydrated
Don't wait until you're thirsty to drink. Thirst is already a sign that your body needs fluid.
Aim to go into your run hydrated by drinking regularly throughout the day. Having a glass of water with meals and keeping a bottle nearby can help you stay on top of your hydration.
⏰ Run at the right time of day
The hottest part of the day is usually between late morning and mid-afternoon.
If possible, plan your runs for:
Early morning before temperatures climb
Evening when the sun is lower
Shaded routes with tree cover
A small change in timing can make a huge difference to how your run feels.
🐌 Adjust your pace
One of the biggest mistakes runners make in hot weather is chasing their usual pace.
Your body is already under extra stress, so your normal easy pace may feel much harder. Instead, run by effort rather than pace.
A slower run in the heat is still a quality training session.
👕 Dress for the conditions
Choose lightweight, breathable clothing that allows heat to escape.
A good pair of running sunglasses, a breathable cap and moisture-wicking kit can also make hot weather runs much more comfortable.
🚰 Carry fluids for longer runs
For shorter runs, you may not need to carry water. But once your sessions start lasting longer than around 60 minutes — especially in hot conditions — taking fluids with you becomes much more important.
Practice drinking during training so you know what works before race day.
🧂 Replace electrolytes
Sweating means losing more than just water.
Electrolytes, particularly sodium, help replace what you lose through sweat and can support hydration during longer, hotter sessions.
Here are some of our favourite hydration options:
A great everyday hydration option, providing approximately 260–370mg sodium per serving depending on flavour.
Best for:
✔️ Everyday hydration
✔️ Shorter runs
✔️ Pre-run hydration
✔️ Replacing fluids after training
Easy to carry, refreshing and low calorie, they're a great choice for keeping hydration levels topped up.
A convenient chewable electrolyte option that doesn't require water.
Best for:
✔️ Long runs
✔️ Races
✔️ Hot weather sessions
✔️ Runners who don't want to carry a drink
They're easy to keep in your pocket or race belt and can be taken quickly when you need an electrolyte boost.
🔹 Solace Performance Electrolytes
Designed for athletes training hard and sweating heavily, with a focus on replacing key electrolytes during demanding sessions.
Best for:
✔️ Longer endurance training
✔️ Hot conditions
✔️ Heavy sweaters
✔️ High-volume training blocks
A great option when hydration demands are higher.
🔹 Puresport Ultra Electrolytes
A high-strength electrolyte option designed for runners who need more support during intense training and hot weather.
Best for:
✔️ Long endurance sessions
✔️ Warm-weather training
✔️ Heavy sweaters
✔️ Athletes looking for higher sodium replacement
Know the warning signs of heat stress
Heat illness can happen quickly, so it's important to recognise when your body is struggling.
Stop your run and cool down if you experience:
Dizziness
Confusion
Headache
Nausea
Feeling unusually weak
Chills despite the heat
Stopping sweating
No training session is worth risking your health.
The most important heat running tip?
Consistency beats heroics.
Missing a pace target, shortening a run or moving your session indoors is not a failure — it's smart training. Your fitness will continue to build by adapting to the conditions and looking after your body.
Whether you're training for a race, building your mileage or simply enjoying summer miles, the right hydration strategy can help you stay comfortable and keep running strong.
Need help choosing the right electrolytes for your training? Pop into Running Bear and our team can help you find the best option for your running goals.