8 Essential Survival Tips for Running in Hot Weather

8 Essential Survival Tips for Running in Hot Weather

When the birds are singing, the sun is shining, and a gentle breeze is cooling you down, it's easy to settle into your running routine. But as temperatures get hotter and humidity rises, even the most dedicated runners need to adjust their training schedule. Finally, running in hot weather can be a major slog, especially if you live in an area prone to high humidity and scorching temperatures.

Instead of letting your running shoes collect dust in the corner or just succumbing to treadmill runs, keep your momentum going by learning how to adapt your running (and your recovery) to hot summer temperatures. Below, we'll explore why running in the heat feels so different than running in cooler weather and what steps you can take to stay safe, hydrated, and injury-free.

Running in Heat Vs. Running in Cool Weather

No wonder: the biggest difference between hot and cold weather runs is that your pace slows as temperatures rise. No matter who you are and whether you're an ultramarathoner or running your first 5K, research shows that all ages, genders and running levels are affected by these hot temperatures. Here's why: When you run in the heat, your body sends blood to the surface of your skin, where the blood can spread and cool. Once this discharge occurs, your skin uses evaporation to cool itself, which stimulates the process of sweating. This extra job of sending blood to your skin makes your heart beat a little faster as it works extra hard to circulate your blood to a new location.

When you're dehydrated, your heart eventually has to work even harder to circulate your blood; You will also experience symptoms such as headaches, dizziness, fatigue, and more. (FYI, dehydration occurs when you lose more fluid than you take in and your body struggles to perform its usual, necessary functions.) All that extra work on your heart results in slower strides as your body compensates for the warm weather. Interestingly, humidity has been shown to have surprisingly little effect on running speed, although humidity can make high temperatures feel even more oppressive.

Another difference between running in hot weather and cold weather is your sweat. Not only do you sweat more in hot weather, but sweat production starts earlier when running than in cooler temperatures. And when you sweat more, you lose more electrolytes - the minerals that help your body maintain proper fluid balance and absorb important nutrients. If you sweat out more fluid (and more electrolytes) than you can replace through rehydration, you're at risk for heat exhaustion. Heat exhaustion occurs when your body overheats and can include symptoms such as goosebumps, a weak pulse, and profuse sweating. In worst-case scenarios, heat exhaustion can lead to heat stroke, a life-threatening condition that can permanently damage your brain and vital organs.

Finally, running in the heat can affect your cardiovascular system. That's because your higher body temperature makes it harder for your body to utilize oxygen, which can affect both your performance and how quickly you become dehydrated or suffer from heat exhaustion.

Tips for running in the heat

To run safely and successfully in hot weather, you need more than good intentions. After all, you sweat more, are slower and have less oxygen available; That's not exactly a recipe for success. However, with proper planning and the right equipment, you don't have to give up your running habits in the warmer months. Experts say some of the biggest mistakes runners make in hot weather include wearing moisture-wicking clothing, not hydrating enough, and ignoring the warning signs of heat exhaustion and dehydration. Avoid falls by following these tips for a better hot weather run from start to finish.

1. Plan your run for the coolest time of day.

It may seem like a no-brainer, but the last thing you want to do is make your run as challenging as possible by doing it at the hottest, brightest time of day. “If the weather is hot, try to get out before the sun comes up (or after the sun goes down),” suggests running coach Steve Stonehouse, NASM-CPT and director of training at STRIDE Fitness. "Heat is one thing. Heat and the sun beating down on you is another," he adds.

There is no specific temperature at which you should stop your run, although it is advisable to pay attention to your local weather service and refrain from any run based on their advice, notes Stonehouse. Wind can also affect your run. “A pleasant breeze can help cool things down,” he says. “Other times the breeze is just as hot as the temperature and makes things worse.”

2. Stock up on electrolytes and sodium before a run.

Of course, it's important to continually hydrate during a run in the heat, but proper hydration should start before you lace up your shoes. Start drinking electrolyte-fortified water about four hours before your run to get a head start on replenishing what you'll eventually sweat out; This will help you maintain proper fluid balance throughout your run, as Shape previously reported. If you're going on an exceptionally long run or plan to hang out in the heat afterward, eat something high in sodium (such as pretzels, cottage cheese, or just a pinch of sodium) in the hours before your run. Add salt to what you already eat). The goal is to provide your body with plenty of sodium so that you have sodium left over when you inevitably sweat. Additionally, consuming sodium from food (as opposed to consuming it solely from liquids) helps reduce the risk of hyponatremia, also known as overhydration, notes Stonehouse.

3. Wear moisture-wicking, quick-drying fabrics.

Save your cotton for another time and opt for quick-drying materials like nylon or polyester when running in the heat. “I always recommend people exercise in some type of synthetic, moisture-wicking material as it helps keep the skin dry,” explains Stonehouse. He recommends avoiding anything made of 100 percent cotton, as this material retains water and sweat, resulting in a damp, uncomfortable run. Not only do moisture-wicking materials help your body stay cool, but socks made from polyester or nylon help prevent another common running ailment: blisters.

In addition to wearing appropriate clothing, save on sunscreen to protect your skin from the sun's harsh rays and reduce your risk of skin cancer. Cover all exposed areas with at least SPF 30, which the American Academy of Dermatology recommends for daily use, as Shape previously reported. Look for a sweat-proof SPF that can withstand your exertion.

4. Shorten your warm-up period.

While it may sound counterintuitive to reduce your warm-up, since it plays an important role in activating your muscles and safely preparing you for a good workout, it is acceptable to reduce it when running in the heat. “Typically, the warm-up serves to increase blood flow and prepare a muscle or system for work,” explains Stonehouse. “In warmer weather, blood flow is already increased, so it typically doesn’t take as long to prepare that muscle or system.” He recommends active or dynamic pre-workout movements (like lunges or squats) over purely static stretching (like touching your toes).(

7 warm-up exercises you can do before every workout

5. Know the warning signs of heat exhaustion and dehydration.

You might be tempted to focus on your playlist or chat with your running buddy to avoid obsessing over the heat, but you should watch for signs of heat exhaustion or dehydration. Warning signs of heat exhaustion include headache, dizziness, muscle cramps, unusually rapid pulse, and nausea or nausea. Symptoms of dehydration include extreme thirst, dizziness, irritability, dark or concentrated urine, and dry lips, mouth, and/or eyes. If you experience any of these symptoms, don't try to power through - it's much safer to stop immediately, cool down and drink.

6. Drink during your run.

While carrying a water bottle or stopping for breaks while running can be a hassle, it's a must when running in hot weather. “The thicker your blood, the harder your body has to work to push it through the [circulatory] system,” advises Stonehouse. Staying hydrated during your run will prevent your blood from thickening. “The more hydrated you are, the thinner your blood becomes and it circulates much more easily,” he adds. And when your blood circulates smoothly, your muscles get oxygen. You have to get through that final distance without getting too winded.

If you're worried about holding a slippery water bottle while sweating all over the place, rest assured that there are alternatives. For quick and easy access to your water, try a portable water bottle that attaches to the palm of your hand. Or if you can't bear to hold anything in your hand while running, wearable running vests help you hydrate hands-free. Experiment with a few different water bottle alternatives to see what is most convenient and functional for you.

7. Cool down with stretching and cold water immersion.

Cool down with static movements and thorough stretching after running in hot weather, advises Stonehouse. For faster recovery, focus on your hamstrings, calves, hips, and quadriceps (your legs will thank you for the TLC).

Additionally, consider soaking in cold water, which Stonehouse says can speed recovery. "Jump in the pool, take a cold shower or even an ice bath...great," he says. By lowering your core temperature, you'll avoid the dreaded heat exhaustion and safely return to your usual body temperature.

8. Continue eating and rehydrating after your run.

Your run may be over, but your hydration should continue. Drink electrolyte-fortified water in the hours after your hot-weather run to replenish what you lost through sweat. You also get other additional benefits from electrolytes; For example, the electrolytes potassium and magnesium can help prevent muscle cramps.

In addition to rehydrating with electrolytes, you may find that you crave salty foods after a particularly sweaty run. If so, consider this an opportunity to practice intuitive eating. This particular craving is your body's way of alerting you that it needs those electrolytes back as soon as possible - so reach for sodium-rich foods like a handful of nuts, canned fish, or even a sushi roll with soy sauce.

Even though the temperatures can be high, you can still log your kilometers. By hydrating before your run, replenishing lost electrolytes, and wearing heat-friendly, moisture-wicking clothing, you can achieve your summer running goals with confidence.