Hydration when running

Let’s be honest: when the temperature rises above 30°C and the pavement seems to give off desert-style heat waves, lacing up your running shoes can feel like a crazy decision.

And yet, here we are, ready to sweat.

But there’s one secret to stopping a beautiful summer run from turning into a journey through hell: smart hydration.

Summer is wonderful, but extreme heat requires a different strategy. The most important rule? Don’t wait until you feel thirsty. If you become thirsty while running, your body is already telling you that it needs fluids.

For runners, hydration begins long before leaving the house — ideally, the day before. Drinking regularly throughout the day helps prepare your body for the fluids you will lose during your run.

But sometimes water alone isn’t enough. When we sweat — and in summer, we really sweat — we lose not only fluids but also valuable minerals. That’s where electrolytes come in.

They may sound complicated, but they can be great allies. Minerals such as magnesium, potassium and sodium help support hydration, muscle function and energy levels.

If you’re planning to run for longer than 45–60 minutes, carry a soft flask or plan a route that passes water fountains in your local park or city.

Stopping for a moment to drink, cool your wrists or splash water on the back of your neck isn’t a sign of weakness — it’s a smart move.

Always remember our golden rule: we run to feel good.

If it’s too hot or you start feeling exhausted, slow down or turn your run into a brisk walk. Your watch can wait. Your well-being can’t.

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