Do you have a hot summer race coming up now that live races are back? Would you like to know why you should pay extra attention to fueling and hydration when the temperature and dew point rises? Did you ever think about how much water you lose while running? Want to know what you should eat and drink before your long runs this summer? Tune in to this episode and learn all about fueling and hydration for your summer race from Kayla Slater who is an online plant-based registered dietitian nutrition and run coach and founding owner of Plant Based Performance Nutrition and Run Coaching.  In this episode, Kayla covers these common questions and so much more!    Why do we need to pay extra attention to fueling and hydration when the temperature rises?   What should runners use as a gauge to determine if they need to alter their typical long run hydration plan for race day?   How much water do you lose running?   Is there a way to measure how much I sweat when running?  Is there a sweat rate calculator like we have pace calculators?   What are your go to recommendations for what to eat before running a race or long run?   What electrolytes do you need when running?  How much electrolytes do runners need?   Best source of plant-based protein after a run?   Connect with Kayla:    Website: https://plantbasedperformancenutrition.com/   Instagram: @plantbased_performance_rd https://www.instagram.com/plantbased_performance_rd_/   Facebook: Kayla Slater Rdn https://www.facebook.com/misskayla31090   Plant-based Performance Nutrition and Run Coaching LLC Facebook Page: https://www.facebook.com/kaylaslatermsrdn   The Plant Based Performance Running Community:   https://www.facebook.com/groups/plantbasedrunners Sponsored By... This episode is brought to you by UCAN! Click here and use code HEALTHYRUNNER for 20% off your entire UCAN order!  Learn more about how SuperStarch unlocks and sustains optimal output, reducing fatigue without spikes or crashes and is backed by science. We’ve got a special offer for you where you can save 20% by using the code HEALTHYRUNNER.  Just head to: https://ucan.co/share/duane.scotti/ and use the code HEALTHYRUNNER at checkout to save 20%!  Are you a dedicated runner trying to get out of the injury cycle or a frustrated runner looking to get faster?     Get stronger, run faster, and become a lifelong injury free runner with our 16 week 1-on-1 Healthy Runner Coaching Program.  Get the support, structure, and accountability from experts in the health and running industry.  Personalized easy to follow plans tailored to your unique needs and busy life.   If you’re interested in learning more, we’ve got a behind the scenes video tour of our coaching program and hear from many of our athletes who were struggling with the same sticking points that you are.  Just head to: https://learn.sparkhealthyrunner.com/coaching   Connect with Dr. Duane:   Instagram - @sparkhealthyrunner Join Our Healthy Runner Facebook Community Subscribe to our YouTube Channel duane@sparkyourtraining.com www.sparkhealthyrunner.com   Listen & Subscribe:   Apple Podcasts Spotify Stitcher Google Play iHeartRadio Amazon Music Website