Running in the summer heat can be a challenge, but with the right preparation, you can stay safe and comfortable. Here are our top 5 tips for running in the heat.
This might seem obvious, but it's the most important rule of running in the heat. Make sure you're well-hydrated before you even start your run. Drink plenty of water throughout the day, and consider adding an electrolyte drink to your routine, especially if you're a heavy sweater.
Wear light-colored, loose-fitting clothing made of a moisture-wicking fabric. This will help you stay cool and dry. A hat or visor can also help keep the sun off your face. And don't forget the sunscreen!
The hottest part of the day is typically between 10 a.m. and 4 p.m. If you can, try to run in the early morning or evening when it's cooler. If you have to run in the middle of the day, choose a shady route.
Your body has to work harder to cool itself down in the heat, so don't expect to run at the same pace as you would on a cooler day. Listen to your body and slow down if you need to. It's better to have a slow run than no run at all.
Heat stroke is a serious medical emergency. If you start to feel dizzy, nauseous, or have a headache, stop running immediately and find a cool place to rest. Other warning signs include a high body temperature, a rapid pulse, and confusion.
Advertisement