10 Tips from a Sports Nutritionist on Training Through Summer
Fuel and Flow with Jess
A Run Vault series on nutrition and hydration for performance
Fuel and Flow with Jess
Summer running can be equal parts magical and challenging. Early sunrises, warm nights, salty skin, and that “why is my heart rate already 20 beats higher?” feeling. With smarter planning and a more heat aware approach, you can stay consistent, fuelled, safe, and performing well all summer long.
Start earlier than you think you need to
Heat ramps up fast in summer and even shifting your run 30 minutes earlier can make a huge difference to how your body feels. Cooler temperatures mean lower heart rate, better pace control, and a run that feels enjoyable rather than draining.
Practical tip: Set yourself up for success the night before. Lay out your clothes, fill your soft flask, prep your nutrition, and make your morning as frictionless as possible. Heat is hard enough; do not let decision fatigue make it harder.
Carry a soft flask and use electrolytes
Hydration access is everything in summer. Soft flasks are lightweight, collapse as you drink, and make it easier to sip regularly instead of waiting for the next water fountain.
Add electrolytes for a longer session or high sweat days to maintain fluid balance, reduce fatigue, and prevent that heavy, sluggish feeling that builds fast in the heat.
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Pick the shady route and respect the conditions
Shade reduces perceived effort dramatically. Choosing tree lined streets, trails, or coastal paths helps you stay cooler and more comfortable with the exact same training load.
Heat naturally elevates your heart rate so do not force paces. Let effort guide you, keep technique tidy, and focus on strong, sustainable running rather than pushing through conditions that do not allow it.
Same session. Smarter conditions. Better outcomes.
Prioritise hydration the day before a hard session
Hydration is not just a morning of the run task. Your body needs time to absorb and utilise fluid. After hot nights, you often wake subtly dehydrated, so start your day topped up and stay on top of your sipping.
As a general guide, consuming 400 to 800 millilitres of water an hour in hot conditions is suitable for most runners. Adjust based on sweat rate, heat, and session intensity.
Going into a hot run already hydrated is one of the easiest performance wins you can give yourself.
Add sodium to your water on long, hot days
When sweat rate increases, sodium losses rise too. Losing too much can affect blood volume, energy, and muscle function. Adding electrolytes or sodium tablets helps maintain hydration more effectively, reduce cramping, support stamina, and keep your energy steadier on longer sessions.
Dress cool, stay cool
Choose moisture wicking, breathable materials. Light colours that reflect heat. Airy shorts. Socks designed for heat and moisture.
Good gear keeps sweat moving away from your skin, helps regulate body temperature, and stops that drenched and sticking feeling that can quickly make a session uncomfortable.
Add ice to your handheld or hydration pack
Colder fluids help reduce core temperature, delay overheating, and make the whole run feel more manageable.
Fill your flask or hydration pack with ice before leaving the house so it melts gradually and keeps your drink cool.
Colder drink equals lower core temperature and better perceived effort.
Refuel with something cold
Recovery nutrition matters year round but in summer you also get the added benefit of cooling from the inside.
- Iced latte or cold brew
- Cold protein smoothie
- Yoghurt bowl with fruit
You support muscle repair and cool your body. Smart recovery.
Protect the skin you are training in
Summer sun is no joke. Long sessions, exposed skin, and reflective surfaces all increase UV exposure.
Make it automatic. Sport specific sunscreen. SPF lip balm. Visor instead of a cap. Light layers if you burn easily.
Consistency with sun protection keeps you healthy and more comfortable long term.
Make it fun
Summer running does not need to be a grind. Pair your runs with something you enjoy. Sunrise loops. Sessions with friends. Local run clubs. Scenic routes. A post run iced drink.
Motivation matters and fun is a performance strategy too.
Final thoughts
Summer does not have to derail your running. With simple tweaks, smarter hydration, and heat aware choices, you can stay consistent, strong, and safe through the hottest months of the year.
Run early, run smart, fuel well, and summer becomes your season, not your setback.
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