The summer temperatures have been out of control and yet we are all still trying to sneak our runs in as best as we can. How do you stay safe and have fun at the same time? These tips can help!
1. Change the time you run: Opt for early mornings or late evenings for your runs. Running during these times allows you to avoid the peak heat of the day when temperatures are lower, and the sun is not as intense. Early morning runs also have the added benefit of starting your day with a burst of energy and a sense of accomplishment. Hello sunrises!
2. Hydrate properly: In high temperatures, you'll sweat more, leading to increased fluid loss. Before heading out, ensure you're well-hydrated by drinking plenty of water and an electrolyte-rich beverage. #Doublefisting
3. Carry water with you: Regardless of the run's length, bring water or a sports drink to keep yourself hydrated during the workout. Investing in a hydration belt or handheld water bottle can be practical and help you avoid dehydration during your run. Electrolyte tablets or products like SaltSticks can also aid in maintaining the body's electrolyte balance.
4. Dress appropriately: Wear lightweight, sweat-wicking clothing that allows your skin to breathe and helps keep you cool during the run. Choose light-colored clothing that reflects sunlight rather than absorbing heat. Also, consider wearing a hat and sunglasses to protect yourself from the sun's rays.
5. Split longer runs: If you're training for a race during the summer months, consider breaking up longer runs into two parts. This way, you can reduce the duration of each run and potentially choose cooler times to exercise, reducing the risk of heat-related illnesses like heat stroke. For example, you can run part of the distance in the early morning and finish the rest in the late evening.
These tips will help to make summer runs safer and more enjoyable while minimizing the risks associated with running in high temperatures. Remind to stay mindful of your body’s signals and be ready to adjust your plan if the heat becomes too intense.