Summertime is associated with hot temperature. Running on a hot weather may affect your health and performance if you don’t take the right precautions.
Here are some tips for runners who are planning to run outdoors on a hot weather. This might be come in handy so you can stand the heat and prevent any heat-related illnesses due to high temperature.
- Stay hydrated. Drink the right amount of water or sports drink for proper hydration. Too much heat makes you sweat more to cool your body down. You need to replenish those lost fluids to prevent dehydration. (Related Topic | Hydration: The Key to Good Running Performance)
- Listen to your body. If you’re not feeling good, better stop running and take a rest. Heat-related illness symptoms includes headache, nausea, dizziness, fainting, rapid heart rate or heavy sweating.
- Appropriate clothing. To make your run cooler on a hot sunny day, avoid wearing clothes that are 100% cotton because it holds your sweat and doesn’t dry fast. Wear quick-drying, lightweight, light-colored, and loose-fitting clothes.
- Run on the coolest time of the day. The best time to run is early in the morning before the sun shows up. If you have work and can’t run in the morning, you can run late in the afternoon or in the evening.
- Avoid running in the middle of the day. The hottest time of the day is between 12nn-3pm so it’s not really advisable to go for a run. It can also damage your skin due to sun exposure.
- Don’t push yourself. The heat and humidity affects your running performance. It feel s like you’re pushing harder than normal yet you’ll notice that you’re pace is slower than your average. Use a slow training pace, take walking breaks, until your body adapt to hot weather.
- Map your route. Take shady routes and avoid running on direct sunlight. Shade lowers the temperature you feels.
- Sun protection. Protect yourself from harmful sunlight by using sun screen and protective clothing. You might want also to wear sunglasses to protect your eyes from sun’s UV rays.
Don’t let the weather deter you from running. You don’t have to stop running, you should only be more cautious and mindful about your health and yourself. Run safe and stay healthy.