Do You Lose More Weight Running In The Heat

Running in the heat can be a challenging but rewarding experience. As an avid runner, I have often wondered if running in hot weather can lead to more weight loss compared to running in cooler temperatures. In this article, I will explore whether running in the heat can help you lose more weight and provide some personal insights and commentary along the way.

The Science Behind Running in the Heat

When you run in hot weather, your body has to work harder to regulate its temperature. As a result, you may sweat more profusely and experience an increased heart rate. This additional effort can potentially lead to higher calorie expenditure, which is why some people believe that running in the heat can help with weight loss.

However, it’s essential to note that weight loss is primarily determined by the number of calories you burn compared to the number of calories you consume. While running in the heat may increase your calorie burn during the activity, it is crucial to maintain a balanced diet and overall caloric deficit to achieve sustainable weight loss.

Factors to Consider

While running in the heat may seem like a shortcut to shedding extra pounds, there are several factors to consider:

  1. Dehydration: Hot weather increases the risk of dehydration, which can negatively impact your exercise performance and overall health. Drinking enough water before, during, and after your run is crucial for staying properly hydrated.
  2. Performance: Running in extreme heat can be physically demanding and may result in decreased performance. Your body may divert energy to regulate its temperature, leading to slower running pace and reduced endurance.
  3. Injury risk: Intense heat can put additional stress on your body, increasing the risk of heat-related illnesses like heat exhaustion and heatstroke. It’s important to listen to your body’s signals and take necessary precautions to prevent injuries.

Personal Experience and Insights

As someone who has trained in both hot and cooler climates, I have noticed some differences when it comes to weight loss. Running in the heat does lead to increased sweating and a temporary drop in weight due to fluid loss. However, this weight loss is mainly water weight and can be quickly regained by rehydrating after the run.

Moreover, running in extreme heat can be mentally and physically challenging. It’s crucial to prioritize safety and listen to your body’s signals when training in hot weather. Sometimes, it may be more beneficial to choose cooler times of the day or seek shaded routes to prevent overheating and reduce the risk of injuries.


While running in the heat may have some short-term benefits in terms of increased calorie burn, it is not a magic solution for weight loss. Sustainable weight loss requires a combination of regular exercise, a balanced diet, and a caloric deficit. Running in extreme heat should be approached with caution and proper preparation to ensure safety and optimal performance. Remember to stay hydrated, listen to your body, and make sensible choices when it comes to running in hot weather. Happy running!