Episode 132: Solving the hot weather hydration and fueling puzzle
From Trail Society by Keely Henninger
May 5, 2026 · 1h 10m
About this episode
The episode discusses hydration strategies for hot weather running, including sweat testing and balancing sodium and carb intake.
Do you know your sweat rate? Or how much sodium you should be replacing as the weather gets hotter? That's what today's episode is for! This week, Corrine Malcolm and Keely Henninger dive into all things hydration as the season and the sun heats up. They break down: Osmolality and what it means for training and racing How to do some basic sweat testing at home And, of course, balancing hydration with carb intake and fueling! As the miles and temps rise, managing sodium, water, and calories — without GI issues! — can seem like an unsolvable puzzle. Here are some practical tips for building a plan to hold up as you hit start lines this summer. Follow Us: FeistyFest Details and Registration: https://feisty.co/events/feisty-fest/ @feisty_media @trail.society Support our Partners: Injinji: use code Trailrun15 to get 15% off at https://www.injinji.com/ ProBio: Use code Trail20 for 20%-off orders (30%-off + free shipping w/ subscriptions) at https://www.probionutrition.com/ rabbit: Visit https://www.runinrabbit.com/ use code: JUNEBUNNY10 for 10% off.
People in this episode
Host: Keely Henninger
Guest: Corinne Malcolm
Topics covered
- hydration
- sweat rate
- sodium replacement
- carb intake
- fueling
- hot weather running
Keywords
- hydration
- sweat rate
- sodium
- carbohydrates
- fueling
- running
- GI issues
Sponsors
Injinji, ProBio, rabbit
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