As the summer heat cranks up, treating your training and nutrition plan like it’s still February is a recipe for a total meltdown. The rising temps demand a strategic shift, not just more grit. According to “How to Adjust Your Training as the Heat Sets In,” you may want to prioritize running by feel as your body acclimates. Higher temperatures make your systems work harder to stay regulated. As a result, the usual heart rate and RPE zones you train in can be shifted; a 10 to 15 day adjustment period with extra water breaks can help redefine your targets and workout intensity. That same source highlights pre-run hydration, but your strategy needs to go beyond just water. That’s why we looked into “How to Adapt Your Summer Fueling” from The Feed, which explains that as your training intensity increases, your body needs more easily digestible carbs. Many runners use the winter as an opportunity for low-intensity aerobic base building, but if you’re picking up speed for summer, it’s time for faster fuel. Eat plenty of carbs before and after runs to maintain energy levels and promote recovery. For hot-weather hydration, you may need to increase your sodium intake to 500-700mg per hour, as well as 750-1000ml of fluid per hour. Finally, The Feed suggests fueling during workouts to simulate race-day routines. If you’re racing a longer event this summer, understanding how your body will react to its changing fluid and energy needs is vital. It can help to preemptively experiment with hydration packs and energy gels, identifying any GI troubles they may cause before you’re on the starting line.

#SomeLikeItHot