Running in Summer: Take These Precautions When It’s (Too!) Hot

Exercising outdoors during summer is great. However, you risk dehydration, sunstroke, and more during a heatwave. Follow these tips for a safe run.

Adapt Your Running Habits

It can be hard on your body to run during a heatwave. Remember that your performance can be affected, so lower your expectations and stay within your limits. Instead, try shorter intervals with moderate intensity. Also, run early in the morning or evening when the sun isn’t at its peak. This will help you avoid the hottest part of the day and reduce the risk of heat-related issues.

Hydrate Regularly

Ensure you drink plenty of water before, during, and after your run. If you run for over an hour, drink a sports drink to replace lost electrolytes and salts. Proper hydration is crucial to prevent dehydration and maintain performance.

Dress Appropriately

Lightweight, breathable workout clothing is designed to wick away moisture and prevent chafing. Complete your outfit with sunglasses and a baseball hat or visor. Don’t forget the sunscreen! Protecting your skin from harmful UV rays is essential.

Look for Shade

Avoid running on blacktop and cement, as these surfaces can become extremely hot and radiate heat. Instead, run in green spaces like tree-lined sidewalks, parks, and riverbanks. In sweltering weather, you could also opt for a trail run, where the trees shade you from the sun.

Listen to Your Body

Finally, listen to your body. Nausea, headaches, and dizziness are all signs that it’s time to stop. If there’s an extreme heat warning, heed the recommendations of the authorities and exercise caution. After all, your health is at stake! Pushing yourself too hard in extreme conditions can lead to serious health issues.