Hot Girl Hydration 101: How to Drink Like a Runner
okay… so, when we say Hot Girl Summer, we’re not talking about abs and flawless tan lines.
We’re talking about feeling strong, refreshed, and alive out there on the trail, the treadmill, or wherever your feet take you.
Whether you’re training for your first 5K, ragnar, or marathon, trying out a “hot girl walk,” or just running because it helps clear your mind, one thing’s for sure: dehydration is not the vibe.
You might be feeling tired halfway through,
dealing with muscle cramps,
or wondering why your energy tanks before you even finish your playlist.
If that sounds familiar, it’s probably not you….it’s your hydration strategy.
The good news? Staying hydrated doesn’t have to be complicated or boring. Let’s break it down in a way that feels doable, supportive, and totally Hot Girl Summer-approved.
because it’s WILD how different your run can be when your adequately hydrated and nourished !
Why Hydration Matters (More Than You Think)
When you sweat, you’re losing more than just water… you’re losing sodium, too.
And when that isn’t replaced? You’re going to be fatigued, have headaches, muscle cramps, and the dreaded “ugh, I’m done” feeling mid-run.
Hydration Basics for Summer Running
But Wait! Let’s Talk Electrolytes for a Sec
Hydration isn’t just about water.
When you sweat, you’re also losing electrolytes, minerals that help regulate fluid balance, muscle contractions, and nerve function. The main ones are sodium, potassium, magnesium, and calcium.
While all electrolytes matter, sodium is the MVP when it comes to running.
It’s lost in the highest amounts through sweat and has the biggest impact on your hydration status, energy, and performance.
If you’re not replacing sodium (especially on longer or hotter runs), you’re more likely to experience:
Muscle cramps
Dizziness or nausea
Early fatigue or energy crashes
Headaches
Fuzzy focus or coordination issues
This is called electrolyte dysregulation, and it can totally throw off your pace, mood, and recovery.
The fix? Start small, add a pinch of salt to your pre-run snack, try electrolyte drink mixes, and pay attention to how you feel.
If you’re a salty sweater (visible salt on your skin or clothes), you may need more than you think.
A Few Electrolyte Options:
ALiquid IV – tasty and easy to find
Nuun Sport – great for sensitive stomachs
Skratch – formulated for real sweat loss
LMNT – if you're a heavy, salty sweater
Stay Cool, Hydrated, and Hot Girl Ready
You don’t need to obsess over ounces or carry five different drink mixes. Just start simple! sip consistently, get some electrolytes in, and notice how much better your runs feel.
Because here's the truth: running can be fun!! like, actually fun.
The breeze in your hair, your favorite playlist, a good sweat, and that post-run glow!!! Yes, please.
And when you’ve got your hydration and nutrition dialed in?
You’re not just surviving your runs, you’re thriving in them.
Whether you’re chasing a new PR, getting back into movement, or just vibing with your Hot Girl Summer energy, the right fuel makes it all more doable (and way less melty).
So take that water bottle, lace up those shoes, and remember: Hydrated girls don’t gatekeep. They glow.
Stay nourished. Stay cool. You’ve got this
With love & electrolytes,
Your favorite dietitian
(Korrinna, obviously.)