Mastering Summer Running: Fuel and Hydration Strategies in Heat

Summer is officially here, and with it comes hot, humid miles that can make your runs feel significantly more challenging. Whether you are ramping up training for a fall marathon (like Stevie’s upcoming Philly full in November!) or keeping active with local summer races, staying safely fueled and hydrated in the heat requires a distinct strategy.

In this solo episode, registered sports dietitian and triathlon coach Stevie Lyn Smith breaks down the exact physiological changes that happen to your body when temperatures rise. 

Learn why your gut throws a tantrum on hot days, how the heat forces you to burn through your fuel reserves up to 20% faster, and actionable strategies to fix your hydration plan before you hit the wall.

Tune to learn more about:

• The physiology of "runner’s stomach" in the heat
• The accelerated glycogen burn
• Unintentional underfueling in the summer
• Pre-run hydration framework: A simple blueprint for starting your runs hydrated
• How muscle cramping might be a carb problem
• How to identify if you're a salty sweater
• Dew point vs. humidity & external cooling
• Osmolality 101
• And more!

Episode Partners & Discounts

• Tailwind Nutrition: Get 20% off your first order of Tailwind Endurance Fuel (including their seasonal Blueberry Lemon flavor or the ultra-light Naked flavor!) by visiting TailwindNutrition.com and entering code RealFuel20 at checkout.
• Good Ranchers: Good Ranchers partners with local farmers and ranchers to deliver 100% American meat straight to your door. It’s pasture-raised, has no antibiotics, and no added hormones. Start your plan today and you’ll get FREE meat included with every order PLUS $100 off your first three orders with code, IRON. Just go to GoodRanchers.com and use code IRON at checkout. Or if you just wanna try it out, you can get $40 off your first order with my code IRON instead!