It’s starting to warm up, memorial day is right around the corner and temps are already approaching the 80’s. Looking to continue running outdoors throughout the summer? You’ll need to adjust. Your first few runs in the summer heat will most likely be tough. Your body needs time to adjust to the higher temps. The most important thing to do?
Stay hydrated! It is recommended that runners drink at least 16 oz (up to about 24 oz) of water or sports drink and water combo one hour before your run and another 4 oz to 8 oz 15 min to 30 min pre run. If you are going to be running longer than 30 minutes it is important to Carry water with you . Drink 3 oz to 6 oz every 15 to 20 minutes to stay hydrated. Running fuel belts, hydration backpacks and handheld water bottles are all good options for carrying water.
Beat the heat. Run or in the morning, before the sun has a chance to heat everything up. If this is not possible evenings right before sunset are usually tolerable.
Ditch cotton. Wear light-colored, tech wicking lightweight apparel. They will help you stay cooler and dryer. I’m always weekly flyers and the sale racks at Sports authority, Dicks, and Target. If I can’t find anything I shop at my local running store.
Protect your eyes. Wear sunglasses to protect your eyes from the bright sun (unless its cloudy). Protect your skin. Use water-resistant, sweat proof sunscreen on exposed areas such as your face, neck, arms, legs & ears. I like Alba Botanica and Nature’s Gate but using any brand/kind is better than using none.
Running in the shade will also help you to feel cooler and if it’s extremely hot skip your run or find a treadmill. How do you keep cool on your summer runs?