Committing to your running routine is easy when the birds are singing, the sun is shining, and there's a slight breeze to cool you off. But as the temps get hotter and humidity levels rise, even the most dedicated runners need to adjust their game plan. After all, running in hot weather can be a major slog, especially if you live in an area that experiences high humidity and scorching temps.
5. Know the warning signs of heat exhaustion and dehydration.
You might be tempted to zone out to your playlist or chat with your running buddy to avoid obsessing over the heat, but you should stay on the lookout for any signs of heat exhaustion or dehydration. Heat exhaustion warning signs include headache, dizziness, muscle cramps, unusually fast pulse, and feeling queasy or nauseous. Dehydration symptoms include extreme thirst, dizziness, irritability, dark or concentrated urine, and dry lips, mouth, and/or eyes. If you notice any of these symptoms, don't try to power through — it's much safer to stop immediately, cool down, and hydrate.
6. Hydrate throughout your run.
While carrying a water bottle or stopping for breaks during your run may be a pain, it's a must when running in hot weather. "The thicker your blood is, the harder your body has to work to push it through the [circulatory] system," advises Stonehouse. Hydrating throughout your run will prevent your blood from thickening. "The more hydrated you are, your blood is thinner and will circulate much easier," he adds. And when your blood circulates smoothly, your muscles get the oxygen they need to power through that last distance without getting too winded.
If you’re concerned about holding a slippery water bottle in your hand while you sweat all over it, rest assured that there are alternatives. For quick, easy access to your water, try a handheld water bottle that straps to your palm. Or if you can’t stand holding anything while running, wearable running vests help you hydrate hands-free. Experiment with a few different water bottle alternatives to see what’s the most comfortable and functional for you.
7. Cool down with stretching and cold water immersion.
Cool down with static movements and thorough stretching after hot weather running, advises Stonehouse. Focus on your hamstrings, calves, hips, and quads for a faster recovery (your legs will thank you for the TLC).
Additionally, consider taking the plunge into cold-water immersion, which can speed up recovery, according to Stonehouse."Jump in the pool, take a cold shower or even an ice bath… anything to help drop your body's core temperature faster is great," he says. By dropping your core temperature, you'll avoid that dreaded heat exhaustion and return to your usual body temperature safely.
8. Continue to eat and rehydrate after your run.
Your run may be over, but your hydration should continue. Prioritize drinking electrolyte-enhanced water in the hours after your hot weather run to replenish what you lost through sweat. You’ll also get other added benefits of electrolytes; for example, the electrolytes potassium and magnesium can help prevent muscle cramps.
In addition to rehydrating with electrolytes, you may find that you're craving salty foods after a particularly sweaty run. If so, consider this a chance to practice intuitive eating. This particular craving is your body's way of alerting you that it needs those electrolytes back ASAP — so go ahead and reach for sodium-rich foods such as a handful of nuts, canned fish, or even a sushi roll with soy sauce.
Even though the temperatures may be high, you can still get your miles in. By hydrating properly pre-run, replenishing lost electrolytes, and wearing heat-friendly, moisture-wicking clothing, you'll be able to take on your summer running goals with confidence.
