Hydration, Fueling, & Running in the Heat with Dr. Vijay Jotwani

How much water do runners actually need? Are electrolytes necessary? And does training through a Houston summer really make you a stronger runner?

This week on Runners of HOU, host Vicky Oddi sits down with Dr. Vijay Jotwani, a sports medicine physician at Houston Methodist who works with athletes ranging from recreational runners to professional sports teams, including the Houston Astros and Rice University Athletics.

They discuss the science behind hydration and fueling, why Houston’s heat and humidity make running so challenging, and how runners can prepare for races in cooler conditions.

They also cover electrolyte supplements, sodium intake, fueling with gels and gummies, caffeine and pre-workout, and the warning signs of heat-related illness.

Plus, Dr. Jotwani weighs in on some common running myths, including whether thirst means you’re already dehydrated, whether every runner needs electrolytes, and whether treadmill training is a good alternative to running in the heat.

The biggest takeaway? There’s no one-size-fits-all approach to hydration and nutrition. Learning what works for your body is an important part of becoming a stronger, healthier runner.

Please note: This episode provides general information from a sports medicine perspective and is not intended as individualized medical or nutritional advice. Consult a healthcare professional or registered sports dietitian for recommendations specific to your needs.

In This Episode:

00:00 – Introduction: Hydration, fueling and running in Houston

01:16 – Meet Dr. Vijay Jotwani

03:32 – Hydration Basics

06:15 – Electrolytes, Sodium & Overhydration

10:35 – Running in Houston's heat & humidity

13:45 – Treadmill training & heat illness

17:10 – Fueling for long runs & marathons

23:30 – Recovery nutrition & race preparation

26:50 – Caffeine & pre-workout

29:45 – Running myths: fact or fiction?

34:45 – Final advice for runners

About Our Guest

Dr. Vijay Jotwani is a board-certified, fellowship-trained primary care sports medicine physician at Houston Methodist. He specializes in the medical and nonoperative orthopedic care of athletes and active individuals.

He serves as a team physician for the Houston Astros, Rice University Athletics, Houston Ballet and RodeoHouston, and works with U.S. Soccer.

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