If you live in Florida, you know how scorching it can be in the summer. You can start sweating just by stepping outside. Running in the heat makes you slower – your heart and lungs have to work harder, and the more you sweat, the more you can lose body weight affecting your performance and leading to dehydration. Running in the heat can also be dangerous if you’re not properly prepared. Therefore, it’s essential to stay hydrated with the right attire while mapping out your run and listening to your body. That’s why we created a list of summer tips to help you stay cool and hydrated during your run!
HYDRATE
STAY HYDRATED!
One of the most important things you can do before that hot run is to hydrate your body! Our bodies are made up of 70% water; when it’s hot, you can lose water much faster and you should constantly be replacing it. Make sure to listen to your body! If you start to feel dizzy and stop sweating, that is a sign you might pass out – stay safe and take a break to hydrate. Another good addition to water is electrolytes.
STAY COOL
REGULATE BODY TEMPERATURE
Keeping your body temperature down before and after your run is ideal. Wearing lightweight, light-colored running apparel, like Fit2Run’s apparel line F2R is an excellent choice. You’ll want something breathable that drys quickly with sweat. A hat and a pair of sunglasses are good options too – to avoid UV-burning rays and keep the sun out of your eyes. Goodr and Sprints are some of the fun favorites among runners that we carry at your local Fit2Run! Sunscreen is also vital for those hot days!
RUN AT THE RIGHT TIME
RUN DURING COOLER HOURS
Living in hot climates sometimes dictates when you’ll want to run if you don’t want to overheat. Those best times would be early morning and late afternoon as the sun sets or at night. This is when the heat index is lower, along with humidity. You also don’t have to worry about damaging UV rays. If you’re running at night or early before the sun rises, you’ll want to wear some bright reflective clothing or a reflective vest to be visible. If it’s still too hot, don’t forget you can run indoors on a treadmill!
PLAN YOUR ROUTE
KNOW WHERE YOU’RE RUNNING
Planning your route during those hot summer months is very important. You can find a shadier path to keep you cool because it can be a safety hazard if you don’t. You can also let friends or family know your route and what time you expect to be done. Adjusting your expectations for these hot summer runs is essential too. You might be slower or not go as far, but at least you can still feel accomplished getting a run into your day.
CROSS-TRAIN
MIX UP YOUR WORKOUTS
Try cross-training on days when you don’t have the energy to run in the heat. Cross-training gives you time to heal muscles, increases overall strength, and decreases your risk of injury from overuse. You can run indoors on a track or treadmill, you can cool down with a swim in the pool, or you can take a yoga class – there are so many options to avoid the heat but still be active and increase stamina!
LISTEN TO YOUR BODY
Remember, don’t overdo it. Running in the heat can be dangerous and life-threatening if you push yourself too hard. You know your body best, so listen to what it’s trying to tell you. Take more breaks, drink more water, and find that shade! Avoid running outside if the heat is above 98.6 degrees and the humidity is high. High humidity can stop the evaporation of sweat from your skin, increasing your chances of heat stroke. Stay educated on overheating prevention and dehydration so you can know the signs! Shop at your local Fit2Run store for all the gear you need to stay cool this summer.
