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Hydrate or die-drate, right? There’s no argument against staying juiced up to survive running during the summer months. Around here, it’s not just smart. It’s essential. Our bodies work OT trying to keep cool when things get hot, and running doesn’t make the job any easier.

But let’s start with the obvious. Drink up.

“I can’t emphasize this point enough: Most of us just don’t take in enough fluids,” said Dr. James Jewell in Novant Health’s “Healthy Headlines.” Jewell is an internal medicine physician and pediatrician at Novant Health Mountainview Medical in King, North Carolina. He adds, “for athletes the requirement is significantly higher, especially with outdoor sports during the summer months.”

And how much is enough? Somewhere along the way 64 ounces per day became the old standard many of us still recall. That falls far short of the National Academy of Medicine’s Food and Nutrition Board recommendations of 91 ounces for women and 125 ounces for men. While at first read, that may feel like consuming the entirety of Lake Norman, remember it also includes getting fluids from the food we eat. But yes, that’s still a lot of water. Clearly, we have our work cut out for us.

Here are the hacks you were waiting for…

Drinking more isn’t the only answer to get through the next couple of months without feeling like a raisin in sun, of course. It’s just human nature that despite all the science in the world, we’re going to look for another, and perhaps easier way.

Experience is the best teacher, so we turned to local runners and Novant Health Charlotte Marathon Ambassadors for tips, tricks, best practices, and other hacks to survive and maybe even thrive during your summer running.

• I put ice cubes in the pockets of my sports bra and under my hat. Don’t forget your sunscreen, and wear a lot more BodyGlide than you think you need! – Mandy Carter
• Run early, bring water, dress lightly, and wear shades. I recommend wearing a visor over a hat if you can. I’m bald so I need a hat! And run through neighborhoods that you know use sprinklers. – Xavier Vargas
• If you’re not an early bird and prefer to run in the evening when it’s the most hot, ALWAYS carry water with you. I have a waist band that holds 2 mini bottles so I always have water when needed. And wear sunscreen, which is something I always seem to forget. – Brooke Shepard
• Adjust your expectations. it takes time for our bodies to adjust to running in warmer weather. Give yourself time and have patience with it as it adjusts to warmer conditions. Running in warmer weather will likely feel more difficult than in cooler conditions, and know that running at a slower pace does not detract from your run! – Kim Kreuzman
• Think ahead to the future months and what all of the hard work during the summer is preparing you for. All of the suffering during the summer months sets us up for fall PRs when the temps drop.  I absolutely love summer running for this. The hotter it is, the more motivated I become to conquer it. – CJ Langley
• Get a hydration vest and put ice in your flasks/bladder. – Mike Cooke
• Here are some warm/humid running tips from someone that used to live in Charleston. 1. The early bird gets the worm!  2. Hydration the night before is key. – Meg Taylor
• Running in Florida for 4 years prepared me for this! Morning runs are the best, start as early as possible. Check the weather ahead of time and adjust your weekly plan to run more on cooler days/less on hotter days if needed. Expect to run slower than goal pace during super-hot runs. It’s not worth getting injured or sick over uncontrollably hot weather. Hot weather is when I prefer to do loops so I can have cold water available at my house or car that I can easily stop by every few miles. And of course, remember sunscreen!! – Megan Artero

How do you survive or thrive in the heat? Let us know at ed@runcharlotte.com. We’d love to share your tips to help other runners make the most of summer running!

So what is the best time of day to run? Good question. Whether you are a recreational runner or someone who races competitively, we can likely all agree on one thing: running can be difficult no matter what time of day it is! Most of us have probably noticed that heading out for a run at certain times of the day seems to make our efforts feel slightly easier. You aren’t wrong and there are some scientific reasons why this is. Let’s explore…

Circadian Rhythms

You’ve likely heard this one before. We all have them. These small fluctuations in the performance of bodily functions operate on a 24-hour basis. There are over 100 circadian rhythms that scientists measure, but body temperature, lung performance, and energy stores seem to relate most directly to running.

Morning time is when body temperature is at its lowest, so muscles may feel stiff. Lung function is at its weakest then as well. And since we haven’t eaten in several hours, our energy stores are depleted. The ol’ circadian rhythm is likely working against you on that 5:30 am run!

Lunchtime brings another dip in body temperature and lung function, so running then isn’t optimal from a scientific standpoint. Mid to late afternoon just may be the sweet spot. This is when body temperature peaks and lung function is improved by as much as 6%. Do you feel like running after a long day of work? Probably not, but give it a try. Your muscles will be looser and you may ultimately need to give less effort to maintain (or improve) your pace!

But….summer heat.

You are unlikely to talk to any runner who doesn’t have some choice words about the challenges of running in the heat. According to Runner’s World, every 5°F rise in temperature above 60°F can slow your pace by as much as 20 to 30 seconds per mile. Why does this happen? Among other things, all of that sweating we do to cool us down causes us to lose fluids. Our pulmonary system also has to work harder to initiate oxygen flow between the lungs and the muscles. In short, the hotter the temperature, the harder the effort required to maintain our usual pace. What this adds up to is this: during the summer months, you may have to pay more attention to the temperature than anything else. Early morning and later evening runs (when the temperature can be 10-15 degrees cooler) may be your best option. Once things start to cool down, you can go back to focusing on your circadian rhythms.

Also…life

Most of us have jobs, families, and a host of other responsibilities that can get in the way of getting out the door. While running in the early evening might sync best with our circadian rhythms, it might not sync well with our carpool schedule, homework monitoring, making dinner, and so on.

Although our muscles don’t perform optimally in the early morning, that may be the only time our running group can get in 5 miles together. Yes- there are times when the heat and the flow of our circadian rhythms are worth factoring into our training plan. Despite all the science, the best time of day to run is often just the time that we can manage to fit it into our schedule. And that’s just fine, too!

Some runners live for it. Some runners don’t. Or won’t. And some runners want to become a Local Legend, Expert, king (or queen) of the mountain, etc., — and want you to know about, too. You’ll usually see them launching a full-on sprint along random stretches of sidewalk or dirt during their usual running route. It’s a thing.

We’re talking about run data collection apps like Strava, Map My Fitness, Komoot, Peloton, Garmin Connect, and others. These platforms track runs and rides and other activities via GPS data uploaded by your fancy watch, and feature social components for sharing and community. Athletes can use them as a storehouse for training and racing data, route planning, workout scheduling, and other functions. Social or community features allow data to be shared and compared. That shared data can be a useful training tool or inspiration, it can also generate undue stress in the same “culture of comparison” that social media can foster.

What’s in it for you…

Want to see where your friends run? Fitness tracking apps allow you to view routes, collect run data like pace, and elevation, and the like. Some allow you to plug in a personal recap and pictures from your run. Kind of like a social media platform for athletes. You can follow not only your friends but the pros, as well. Presuming, of course, you’d consider it kind of cool to see what kind of run-day Shalane Flannigan had.

PRO:  route planning, mileage tracking, personal stat tracking, run club route previews, inspiration, relationship, and community-building, diet and food intake diaries, and then some.

CON:  run stalkers (note: having a private account is an option, and allows only friends to see your runs), it invites comparison (never good), and it’s easy to lose the joy of running by focusing only on the data.

Feeling good about a run? Let your friends congratulate you by giving you a thumbs up or “kudos.” Feeling bad about a run? Check out someone who just ran that same route faster than you: it will make you feel worse. Just like all social media platforms, there is definitely an element of popularity or self-worth attached to all of those likes or comments a run gets.

PRO: confidence boosting

CON: confidence busting

Like most things, only you can decide whether the pros outweigh the cons.

What actual runners say about it…

CON viewpoint:  I run primarily for my mental health, and race for fun.  I know that my reaction to seeing other people’s easy paces is going to be to judge mine, and that’s a double-edged sword: 1) it takes away some of my joy and 2) (more importantly) I am likely to push too hard during my easy days if I have that on my mind and end up in the grey zone.

PRO viewpoint: It is incredibly easy to get burnt out, as well as not good for your training in general when you repeat the same loops or paces during your training. Strava segments are segments, created by runners in the local community, that create a playful atmosphere to go faster and get better at the sport. I am a pretty competitive person, and into my second year of more intense running, with a little more mileage on my legs, I enjoy getting to know who else is out in the community and who’s banking hard workouts. How fast are people around me going? How fast can they go when they’re given a segment? Whether it’s 200 feet or two miles? Trails or roads? While it doesn’t govern my overall training plan, it does add some fun to the mix.

If you’re into it…

RunCharlotte has its very own Strava group and if you’re currently using the platform and it’s a good fit, we’d love for you to join. Because we want you to have a positive experience online, we suggest asking yourself these questions before you download it and join.

1. Am I looking for an opportunity to connect with local runners?
2. Am I looking to challenge myself by running faster, trying out new routes, or looking at my data or data posted by runners?

And – most importantly…

3. Will seeing other runners’ times and/or success inspire me or cause me stress?

If question 3 sends up mental health red flags for you, then this app is probably best to avoid. If, however, you feel you can use it to make a positive change, then give it a try. And if you like, track your own training for the Novant Health Charlotte Marathon.

Let’s start with the good news – if you love things “green,” this is your season! Greens like asparagus, collards, broccoli, herbs, and mushrooms are all in season right now in North Carolina. But we also know that “eating a rainbow” means you want reds, oranges, and purples to fill out your plate and max your locally-sourced fruits and veggies, right?

Well then, here’s more good news, runners and friends – farmers markets are opening up across North Carolina, and they’re full of the best in-season fruits and vegetables North Carolina has to offer.

“Coming into spring, we have a lot of berries,” says Ashley Muschiatti, Registered Dietician and Performance Specialist for Novant Health. “Look for your reds, pinks, and oranges – like strawberries, radishes, and citrus.” Citrus is full of Vitamin C for your immune system, and has a high water content, too. “So it helps with hydration,” she adds. That makes it a perfect snack for the hot summer months.

We’re lucky in the Carolinas to have a lot of agriculture to provide local farmers’ markets with tasty, ripe goodies. Kings Drive, Atherton Mill, and Yorkmont Road are home to some of the better known markets, but there are at least a dozen around Mecklenburg County to choose from. We even have a few strawberry farms to pick your own baskets, and peaches are abundant just when strawberries near the end of their season.

In fact, there’s plenty to get you through those summer months here. The North Carolina Department of Agriculture has a whole chart, but Muschiatti is happy to suggest some highlights for you.

For May, the parade of greens continues. Bokchoy, cabbage, and peas join the lineup, along with turnips, radishes, and beets. Beets are full of fiber, nitrates, and B Vitamins, as well as having anti-inflammatory properties. You can’t “beet” that!

In June and July, look for blackberries and blueberries, which are packed with potassium, fiber, and Vitamin C. In July and August, you’ll find cherry tomatoes and an abundance of melons like watermelon and cantaloupe, which are full of carotenoids for antioxidants and eye health, and anti-inflammatory properties to help your recovery.

“The stuff found in fruits helps other vitamins and minerals absorb,” adds Muschiatti. But who wants to crack open a watermelon before a 5 a.m. run? Generally, no one. Muschiatti says that shouldn’t stop you.

“When you get your fruits at the beginning of the week, cut them up and prepare them so they’re easy to eat,” she suggests. Those watermelon chunks look very tasty after a run – and restore fluids – when you don’t have the strength to cut open the whole melon! Or try making some yummy, refreshing fruit pops that are perfect for after those hot, energy-depleting runs.

June and July are also a great time to find starchy vegetables that will fill you up and hold off hunger a little longer, like cucumbers and eggplant. Zucchini and squash are also abundant in the mid-summer months, and are great for baking in meals. (Try Muschiatti’s favorite: zucchini fries in an air fryer, or grilled!) And sweet potatoes? They’re great! And also grown year-round here in NC, so they’re plentiful.

So how do you fit it all into your running diet so it packs the right punch? Know what to eat pre- and post-run for the best benefit, says Muschiatti.

“Before you run you want low protein and low fat, but you want carbs,” she says, “so put your fruit on toast with peanut butter.” You can also try yogurt and granola with fruit, if your stomach can tolerate it – “But that’s better for post-workout,” she says.

Hungry yet? Local farmers are ready for you. Check the hours and head out to fresh fruit and veggie heaven. You’ll feel better and run better for it.