Hydration and Fueling Tips for Warming Weather – Brittany Kellogg

Spring is here! And it’s winter again…and then spring. And then summer. Then snow.

If you’ve lived in Knox for a while, this is a familiar, yet ever-annoying pattern we see every year.

It humbles us, especially as runners who are braving the elements outside, no matter what the universe decides to throw at us.

Bundling up, then sweating in a tank top on consecutive days is just part of the normal cadence here, but are we always prepared for it?

We need to update not only our wardrobe, but our fueling strategies as temperatures rise, and our bodies demand more from us.

Let’s talk about how to adjust.

You’re Sweating More Than You Think

When temperatures rise, even modestly, your sweat rate increases. Add Tennessee humidity, and your body works even harder to cool itself.

That means you’re losing more fluid, more sodium. Your heart rate climbs faster. Easy runs feel harder.

If your long runs are suddenly feeling more taxing at the same pace, it’s not that you lost fitness. It’s that your hydration strategy didn’t keep up.

Hydration: Winter Habits Don’t Cut It in Spring

In colder months, most of us barely drink during runs under 60–75 minutes. And honestly, that often works.

In spring? That same run might require fluid.

A few adjustments to consider:

• Start runs hydrated — not playing catch-up
  Bring fluids on long runs sooner than you think you “need” them
• Consider electrolytes when temps climb above ~60° (especially if humidity is high or you are a salty sweat-er, see below)
• Don’t wait until you’re thirsty—Thirst lags behind actual fluid loss. By the time you’re noticeably thirsty on a warm run, performance has already taken a small hit.

You don’t need to overdo it—but you do need to respect the temperature.

Fueling: Carbs Matter More in the Heat

Here’s something that surprises people: fueling matters more when it’s warm.

Why?

Because your body is juggling two stressors: running & thermoregulation (controlling your body temp)

That costs energy.

If you normally take in carbs every 45 minutes during winter long runs, you may need them every 30–40 minutes once temps rise. Not because you’re weaker — because your body is working harder.

Heat also increases perceived exertion. Proper fueling helps blunt that spike.

Sodium Is Not Just for Summer

Many runners don’t think about sodium until July. But in Tennessee, 70° with humidity can produce significant sweat loss.

If you finish runs with salt crust on your clothes, headaches, excessive fatigue, or muscle cramping, it may not be that you’re losing fitness. It may be electrolytes.

That doesn’t mean you need seven electrolyte packets a day, but it does mean being aware of what your body is communicating with you. A plain water-only strategy from the winter may not work in the spring.

The Weather Problem

The hardest part of this season isn’t the heat itself, it’s the inconsistency of it all.

You might not need hydration support on Tuesday’s 40° run… but absolutely need it on Saturday’s 68° humid long run.

So what’s the solution?

Be prepared, but be flexible.

Check the forecast before your run. Adjust accordingly. Check the specific route you’re taking, too. Most outdoor fountains and fillers aren’t operational until April, so you may not be able to refill. (Victor Ashe Park got me the other day, and man, I was thirsty.)

Treat fueling and hydration as part of your training plan—not an afterthought.

A Simple Spring Adjustment Plan

As temperatures start swinging:

• Add fluids to any run over 60 minutes once temps hit the mid-60s (or make sure there’s operational fountains
• Add electrolytes for longer runs in humid conditions
• Move carb intake slightly earlier in long runs
• Accept that paces may temporarily slow as your body adapts 

Heat adaptation takes 10–14 days of consistent exposure. Those first few warm runs will feel harder, especially if every other run is in 30-40 degree temps. That’s normal. 

The Bigger Picture

Every season asks something different of us as runners.

Winter asks for grit.
Summer asks for patience.
Spring asks for adaptability.

Updating your fueling and hydration strategy isn’t dramatic—it’s responsible. It’s how we continue to show up feeling strong instead of depleted.

The goal isn’t to “tough it out.” The goal is to train smart enough to keep running well when race season arrives.

So if your last warm run felt harder than expected, don’t question your fitness. Check your bottle. Check your carbs. Check the weather.

Then adjust.

Enjoy the sunshine, everybody!

—bk