The summer season brings with it the joys of longer days, warmer temperatures, and the opportunity to take your runs outside into the sunshine. The UK is set to regularly see temperatures of over 30 degrees, whilst globally summer months are becoming hotter and hotter. 

However, running in the heat also presents its own set of challenges, particularly when it comes to staying properly hydrated. In this guide, we will explore the importance of hydration during summer running and provide you with a comprehensive strategy to ensure you stay safe and perform at your best.

Running in the summer heat can be a rewarding experience, but it's important to be mindful of the timing and conditions to ensure a safe and enjoyable run. Here are some tips to consider when planning your summer runs:

• Run in the early morning or late evening when temperatures are cooler.
• Avoid running during the hottest times of the day, typically between 10 am and 4 pm.
• Be aware of other factors that can affect your run, such as humidity levels which can make it feel hotter than it actually is.
• Make sure that you wear the appropriate clothing when performing strenuous exercise, particularly garments that shield your face and neck from the sun.

Hydrating properly before, during, and after your summer runs is crucial for both your performance and overall well-being. Here are some guidelines to help you develop a hydration plan:

• For shorter runs (under 60 minutes), water is usually sufficient if you are well-hydrated beforehand.
• For longer runs (60+ minutes) or high intensity workouts, aim to drink 100-250ml (3-8 oz) of fluid every 15-20 minutes.

Consider using electrolyte sachets for runs over 60 minutes, high intensity workouts, or very hot conditions to replenish carbohydrates and electrolytes.

Running in the summer heat can lead to increased sweat loss, a higher risk of dehydration, and even heat-related illnesses such as heat exhaustion and heatstroke. It's crucial to pay close attention to your hydration levels to avoid these potential dangers. 

Puresport offers a range of performance hydration supplements to help keep you properly hydrated during your summer runs and replace those essential electrolytes that are lost through sweating. 

For longer runs in the heat, consider wearing the right attire, acclimatising your body to the heat, implementing pre-cooling strategies, planning your route wisely, adjusting your expectations, and being prepared for emergencies. 

Check out Puresport’s performance wear collection for gear designed to help you stay cool and comfortable during your summer runs. Our apparel is designed specifically for optimal performance, allowing adequate ventilation to stop your body overheating.

When it comes to running, most advice focuses on “drinking water.” But for runners aiming to perform at their best, water alone isn’t enough. Electrolytes for runners are the often-overlooked hero of hydration, playing a crucial role in sustaining performance, preventing issues, and supporting recovery. 

Discover why electrolytes matter and how to integrate them into your running routine for optimal results.

What Are Electrolytes and What Do Electrolytes Do for Running?

Electrolytes are minerals with an electrical charge, including sodium, potassium, calcium, magnesium, chloride, and phosphate. These minerals are essential for runners because they:

• Regulate Fluid Balance: Electrolytes control water distribution inside and outside your cells, helping you stay hydrated and preventing dehydration.
• Transmit Nerve Impulses: They enable electronic signals from your brain to travel to your muscles, ensuring smooth and coordinated movement.
• Support Muscle Contraction: Electrolytes like sodium and calcium trigger muscle contraction, while potassium and magnesium help muscles relax, reducing the risk of cramps.
• Maintain Heart Function: They are vital for a steady heartbeat and overall cardiovascular health.
• Balance pH Levels: Electrolytes can help regulate your body’s acidity, keeping your internal environment stable.

For runners, maintaining the right balance of these minerals is key to peak performance and quick recovery.