Summer running in Australia is a different sport. The sun is up early, the humidity sits heavy on the coast, and a run that felt easy in winter can leave you cooked by the halfway mark. Getting your hydration right is one of the simplest ways to look after yourself through the hot months.
Here's a practical guide to running in summer: what to drink, when to drink it, and where electrolytes fit in.
Why summer running feels so much harder
When it's hot, your body works harder to keep cool. You sweat more, and that sweat carries water and electrolytes, mainly sodium, out of your body. Humidity makes it worse, because sweat doesn't evaporate as easily, so you keep sweating without cooling down as much. That's why the same pace feels tougher, and why a hydration plan matters more in January than in July.
Before your run
- Start hydrated. Hydration starts the day before, not five minutes before you head out. Sip water steadily through the day.
- Have a drink with your pre-run snack. A glass of water or a drink with electrolytes an hour or so before a long or hot run is a good habit.
- Check the conditions. On hot, humid days, plan a shorter loop, a shadier route, or an earlier start.
During your run
For a short, easy run of 30 to 45 minutes, most people won't need to drink during the run, especially early in the morning. For longer runs, or anything in real heat, plan ahead:
- Carry fluid or plan a loop past a tap, a cafe or your car.
- Sip little and often rather than gulping a lot at once.
- Think about sodium on long runs. If you're out for over an hour in the heat, or you're a salty sweater (white marks on your cap or shirt), electrolytes become more important.
After your run
This is where most runners can make the biggest difference. After a hot run, you want to replace the fluid and the electrolytes you've lost.
- Drink soon after you finish, and keep sipping over the next hour or two.
- Include electrolytes, especially after long or sweaty runs. Sodium helps your body hold on to the fluid you drink.
- Pair it with food. A proper meal also brings electrolytes and helps you refuel.
A cold can of Uthrive works well here. It's lightly sparkling, low sugar with no added sugar, and made with real salt from Lake Deborah, so it's refreshing when you finish rather than syrupy. Our guide to the best time to drink electrolytes goes into timing in more detail.
Summer running habits that help
- Run early or late. Before 7am or after sunset is much kinder.
- Slow down on hot days. Run by effort, not pace. Your pace will drop in the heat, and that's normal.
- Dress light. Light colours, breathable fabric, a cap and sunscreen.
- Choose shade and breeze. Coastal paths and tree-lined parks beat open roads at midday.
- Check your urine colour. Pale straw is a simple sign you're on track.
- Build up gradually. Your body adapts to heat over a couple of weeks. Ease in.
Know the warning signs
Dizziness, confusion, nausea, a pounding headache, or stopping sweating in the heat are signs to stop, get into the shade, cool down and seek help. Don't push through them.
Race season
Many Aussie fun runs and half marathons happen in the warmer months. If you've got an event coming up, practise your race-day drinks in training, not on the day. Our summer event hydration plan walks through the weeks before a race.
Frequently asked questions
Do I need electrolytes for a 5km run?
Usually not during the run, unless it's very hot. After a sweaty summer 5km, a drink with electrolytes can be a nice way to rehydrate.
How much should I drink when running in the heat?
It varies a lot between people. Drink to thirst on shorter runs, and plan fluid and electrolytes for longer or hotter ones. Weighing yourself before and after a run can show how much you typically lose.
Is water enough after a summer run?
For short, easy runs, often yes. After long or very sweaty runs, adding electrolytes helps replace the sodium you lose. See electrolytes vs water.
What's the best time of day to run in summer?
Early morning is usually coolest. Evening can work, but surfaces and air may still be warm after a hot day.
Can I drink Uthrive during a run?
It's lightly sparkling, so most people prefer it before or after. For long runs, carry what you've practised with in training.
More reading: electrolytes in hot weather, sugar free electrolyte drinks and best electrolyte drinks in Australia. Try the mixed box to find your post-run favourite.
General information only, not medical advice. If you have a health condition, talk to your doctor about your hydration needs.
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