Running in the hot summer days is challenging for runners, especially those who wish to start running or wish to keep themselves in good shape. To keep your fitness levels at peak, here are some essential tips for running in hot weather and keeping yourselves safe.

Tips for running in hot weather

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Run early morning or late evening

It is recommended to head out for running during the coolest hours of the day during summer. It not only gives you enough time for running, but it also protects you from the intense heat of the sun. The best time for running during summer is 5:00 AM to 6:00 AM in the Morning and 6:30 PM to 7:30 PM in the evening.

Avoid intense training
If the temperatures are high and if you feel that your body is not ready for an intense work-out, it is better to scale back and be in your comfort zone rather than exerting your body and putting yourself at risk.

Choose your clothing wisely
Always go for clothing which are light in colour, breathable and made of polyester. It allows perspiration to pass through them keeping you cool and dry throughout your run. Never go for cotton apparels for running as it absorbs all the sweat and remains wet throughout. This can make you feel very uncomfortable and may lead to illness.

Keep yourself hydrated
It is very essential to carry water and energy drinks/bars along with you when you go out for running. Even if you don’t feel thirsty, it is important that you hydrate yourself after every 10 – 15 minutes. The sensation of thirst is a clear indicator of water loss and every 1% of the water loss is equal to 10% decrease in your overall physical ability.

Tips for running in hot weather 2

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Avoid the impact of extreme Sunlight
If you are running during the late mornings or afternoon time, choose a shady place which has good tree cover such as a park and use sunscreen with high sunlight protective factor (SPF) to protect your skin from sunburns. Like other parts of your body, your head and eyes are very sensitive towards extreme sunlight and can lead to headache or visual impairment. So it is better to wear a cap and sunglasses when you run.

Pre-cooling Method
Before you head out for running, go for a cool shower. This will lower your body temperature, especially when you are running during the late evenings.

Listen to your best guide
Always listen to your body as it is the best guide for you. If you feel that you are not ready for intense training or can’t work out after a certain limit, then stop and treat yourself! Do not neglect the early symptoms of heat stroke as it can have a serious impact on your health. Heat and moisture are the main factors causing a rise in the body temperature. Runners must recognize early symptoms of heat stroke (Headache, nausea, disorientation, rapid pulse, vomiting, sudden tiredness). If any of these symptoms occur while running, you should immediately stop running, rest in shade and call someone who can pick you up.

Tips for running in hot weather 3

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Run in Groups
It is always safe to run in a group, especially during summers so if something happens others would be there to help you out.

Low down the temperature
Once you are done with training don’t go for an immediate shower. Let your body take its own time to bring down the body temperature. Have some energy drinks to recover the energy and then go for a shower.