How’s your water intake? If you’re a seasoned runner, it may seem like a no-brainer that your body should stay optimally hydrated. However, dehydration is the number one risk when it comes to running in hot weather. You’re already releasing large amounts of heat from your body, and the added heat is going to require more than your average intake of water. You may start out fully hydrated, but after only a few minutes of running in the heat, your body feels like a tea-kettle whistling. This is why it is important to replenish these fluids during your run. We’re not saying that you should run with 12 water bottles strapped around your waist (well…that’s up to you), but hydrating while you run will prevent you from experiencing dehydration. If you are running longer than 15 minutes on a hot day, bring some water. Most would agree that around 5-8 oz every 10-15 minutes is ideal for staying hydrated. If holding a water bottle in your hands sounds annoying, look around and try to find a hands free water bottle carrier, or purchase a camelback. This way you can take water with you and stay hydrated without lugging around a bulky bottle.