Beat the heat with smart strategies for hydration, timing, and protection during the hottest months.
Below 80°F
Normal training
80-90°F
Caution - slow pace
90-100°F
Extreme caution
Above 100°F
Consider indoors
Drink 16-20oz of water 2-3 hours before your run, and another 8oz 15 minutes before
Aim for 4-8oz every 15-20 minutes, more in extreme heat - don't wait until thirsty
Replace sodium, potassium, and magnesium lost through sweat with sports drinks or tablets
Rehydrate with 16-24oz of fluid for every pound lost during your run
Run before 7am when temperatures are coolest and humidity is manageable
After 7pm works too, but pavement retains heat - trails stay cooler
Skip runs between 10am-4pm when UV index and temperatures peak
Combine temperature and humidity - feels-like temp above 90°F requires extra caution
Apply SPF 30+ water-resistant sunscreen 15 minutes before, reapply for long runs
Wear white or light-colored, loose-fitting clothing that reflects heat
Lightweight cap with mesh and UV-blocking sunglasses protect face and eyes
Plan routes with tree cover or building shade when possible
Take 10-14 days to adjust to heat - start with shorter, easier runs
Dizziness, nausea, headache, or stopped sweating means stop immediately and cool down
Expect to run 30-90 seconds per mile slower in heat - adjust expectations
Run loops near home or bring phone/money to cut runs short if needed
$80-120
$12-20
$60-80
$10-15
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