Summer Running Tips

Hydration During Running

Summer running obviously increases the core body temperature. On average a runner will expend 500-1500 kcal/hr depending on the experience and fitness of the runner. Body metabolism means that energy produced is 25% efficient. 75% of energy is used for the production of heat; this can be difficult during summer running.

We recommend you drink adequate fluid 30-45 minutes before running and then a cupful every 10-15 minutes. Experts have recommended 6-8 oz every 20 minutes while you run. Most popular sports drinks have a low level of electrolytes and also carbohydrates to helps speed up glycogen replacement. After exercise you should try and drink more water than necessary to speed up recovery.

Some runners prefer the taste of sports drinks in comparison to plain water. Experts have also recommended the use of carbohydrate protein drinks or milkshakes to rapidly replenish glycogen stores after a run. These drinks also help to catabolize muscles for energy and help muscles repair quickly after a run. The above advice can be used for all types of running conditions but is especially important during summer running. This is due to the warmer environment deplenishing glycogen stores more quickly. In most cases runners suffer from heat stroke and heat exhaustion due to poor hydration.


It is advisable to gradually build up your tolerance for running in warmer conditions. To acclimatize to the heat you should spend 1-2 weeks running from 2-6 miles a day and then gradually building up your mileage in the heat. You may wish to run in the morning or late evening when the humidity is at its lowest. Alternatively if you are worried about your personal safety then a treadmill in an air conditioned gym may be a safer option.

Miscellaneous Tips

• Use sunscreen to prevent sunburn to your skin.
• Replace running shoes every 300-400 miles.
• Do not break in new running shoes on a long run but rather break them in over a series of shorter runs.
• Make sure you wear your running socks when you are buying running shoes.
• Try and wear synthetic fibre socks which will help to evaporate moisture away from your skin and prevent blisters.
• Control excessive foot sweating during summer running.
• Wear light weight shorts and t-shirts to allow for evaporation of moisture.
• Monitor any medical conditions you may have such as high blood pressure. Certain conditions can increase by summer running.
• DO NOT over estimate your fitness, have realistic running targets.