11 Science-Backed Tips on Running for Weight Loss That Actually Work

6. Hydration and Heat: Smart Running in Hot Climates

Fluid balance affects how you perform and how hungry you feel. Running in humid or hot conditions makes hydration and timing key to safe, effective workouts. Dehydration can increase perceived effort, shorten workouts, and boost cortisol—a hormone that can hold onto belly fat. Run early mornings or late evenings when temperatures are lower. Carry a water bottle for longer runs, and consider an electrolyte drink if you sweat heavily or run over an hour. For shorter sessions, plain water is fine. Wear light, breathable clothing and choose shaded routes when possible. If you live in zones with high humidity, reduce intensity slightly until your body adapts to the heat. Small steps—drinking regularly through the day and pre-hydrating before runs—improve comfort and let you train consistently, which is the real key for weight loss.