01 March 2021 (updated)

Sweat It Out: Tips for Running in the Heat

Running in the heat can be a great way to train your body while you sweat it out. But with little preparation and awareness to keep you healthy, it's a great way to boost your workout!

Few activities can increase your heart rate and improve your fitness level quite like running. While it’s easy to find a cool breeze in winter, running in the heat and humidity can be a little more challenging. Fortunately, you don’t have to put off your runs until the cooler season arrives. Instead, a little preparation can go a long way to keeping you healthy and in shape. Be sure to share your tips for maintaining your fitness regimen on your favorite family app!

Is It Harder to Run When It’s Hot?

Heat can be one of the most difficult things to deal with as a runner. But many runners aren’t aware of what makes running in hot weather so difficult. In fact, your core body temperature will automatically be higher when it's warm out. As you warm up, blood is diverted to your skin so that you can sweat it out and cool off. This means that you’ll be getting less oxygen to your muscles, which can increase the feeling of exhaustion. Most people experience fluid loss when it’s hot out so this can also lead to dehydration. Because training in the heat can be harmful, it’s important to stay hydrated and dress appropriately for a hard workout.

How Do You Stay Cool Running in the Heat?

If you can’t avoid the heat, there are a number of ways you can avoid running in the heat dangers. Share your tips for keeping cool in the summer sun on FamilyApp!

  • Pre-Hydrate - Your body can lose approximately six to twelve ounces of fluid for every 20 minutes of running in the heat. That’s why hydration is so important! Instead of losing electrolytes, make sure that you pre-hydrate and bring fluids along to drink when you run.
  • Dress Properly - Wearing the right gear is one of the best ways to keep cool when it’s too hot to run in summer. For runners who are training in humidity, garments that have wicking properties have a cooling effect. Layers are also a good option so you can remove them as you start to warm up.
  • Follow the Shade - If you’re running in the blazing summer sun, there’s no way to avoid all direct sunlight. However, taking to the shade means you can minimize sweating and take advantage of running in the heat benefits. Be sure to apply sunscreen to protect yourself from the rays. Share your running tips on your favorite family app!
  • Don’t Overdo It - It’s very important to listen to your body and take it easy if it’s telling you no. However, if it’s warmer than 98.6 degrees with high humidity, it might be better to make other plans. At this temperature, sweat may not evaporate so your body can easily overheat. Be sure to stop if you feel dizzy, nauseous, or experience chills.

A run can be a great way to shake off the dust of a long day. But if you’re running when it’s humid outside, it’s important to take precautions and hydrate! If you're going on a long run, it might even be worth your while to invest in a running belt with water bottles along your waist, so you can stay fresh along the trail.

Do you have any tips for workouts when it’s too hot to run? Share them with other athletes in our comments! Running the right way will ensure that your body gets the maximum health benefit without burning out.

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