Heat is one of the main reasons that a runner can give up training because of the high temperatures. Running at warmer temperature is better than running on cold ice, but hot temperatures can be a challenge. Here are some simple ways to deal with the heat and enjoy your hot weather runs.
Hydrate properly before, during, and after your run: Warmer temps mean upping your fluid intake. Before your run, try to drink at least eight ounces of water or sports drink every hour so your perspiration systems are in tip-top shape. Consider bringing fluids with you on the run in a water belt or pouch. If you don’t like to carry fluids, stash bottles along your route for longer runs.
Run when the conditions are coolest:Those first moments of sunlight aren’t only a gorgeous backdrop for a run, but they’re also some of the coolest times to run.Take advantage of long summer days to run when the mercury is lowest, ideally in the early morning or evening. Try to avoid running during the most heated times of the day (10 a.m. to 3 p.m.) to prevent the risk of dehydration or other heat-related injuries such as heat cramps, heat exhaustion, or a heat stroke. If you really prefer a mid-day run, find a nearby gym or a fitness facility with an indoor track or treadmill.
Run near water: Rivers, lakes, and oceans usually create slightly cooler, breezier conditions. (And afterward you can reward yourself with a postrun dip!)
Grab the sunscreen.Daily exposure to the sun can cause skin cancer so if you protect yourself, you not only will you avoid harmful ultraviolet rays, but a layer of the stuff will keep your skin and body temperature lower. Don’t forget to apply on overcast days as well. Use SPF 30 or higher and use sunscreen on scalp, nose and ears.
Protect yourself: If you’re outside in the sun, you need to be sun safe. Invest in running gear, wear a light colored hat, don’t use thick fabric hat. Instead, opt for a visor or roomier lid with breathable mesh and wear protective sunglasses to help protect your entire body from UVA and UVB rays
Know your limits: You will need to slow your pace — it’s not always a race! Be prepared to take short breaks to walk, catch your breath, or cool down, too. If meteorologists are shouting terms like “excessive heat warning,” it might be a good idea to pay attention and head indoors for your daily run. Exposing to racing at high temperatures can cause severe cramps, fatigue, and nausea.