7 Tips to Stay Hydrated During Summer Running

“Do you not know that your bodies are temples of the Holy Spirit, who is in you…?” — 1 Corinthians 6:19

Summer running brings sunshine, long days, and fresh energy — but it also brings heat, humidity, and a higher risk of dehydration. Whether you’re training for your next race or simply logging easy miles, staying hydrated is one of the most important ways to care for your health and performance.

Here are 7 simple, faith-centered tips to help you stay hydrated and strong this summer:

1. Start Hydrating Before You Run

Don’t wait until you feel thirsty — hydration starts hours before you lace up. Sip water throughout the day and aim for a glass or two about an hour before your run. A good rule of thumb: if your urine is pale yellow, you’re doing well.

2. Carry Water (Even on Short Runs)

Even short runs can dehydrate you quickly in the heat. Try a handheld bottle, hydration belt, or vest for longer sessions. If you’re new to carrying water, start small — you’ll quickly wonder how you ever ran without it.

3. Replenish Electrolytes

When you sweat, you lose more than just water — sodium, potassium, and magnesium go with it. Mix in an electrolyte drink or add a pinch of salt to your water. A good balance helps prevent cramps and keeps your muscles firing strong.

4. Listen to Your Body

Headache, chills, dizziness, or a pounding heart are warning signs that you may be overheating. Slow down, find shade, and hydrate. Remember — there’s strength in listening to your body, not just pushing past it.

5. Plan Early or Late Runs

Beat the sun whenever possible. Early mornings and late evenings are your best friends in July. If you’re running mid-day, choose shaded routes, wear light-colored clothing, and slow your pace. Humility on hot days prevents burnout — and honors your health.

6. Refuel Right After

Within 30 minutes of finishing your run, rehydrate with water and a light snack. Smoothies, chocolate milk, or fruit with salt (like watermelon or bananas) restore what’s lost and help your body recover faster.

7. Pray Through the Miles

Hydration isn’t just physical — it’s spiritual, too. As you drink and refuel, take a moment to thank God for sustaining you. Every drop of water reminds us of the Living Water that never runs dry (John 4:14).

Let this summer be about more than survival in the heat — let it be about intentional care, community, and remembering that running well begins with honoring the One who made you capable of it.