Running in the heat and humidity can feel like torture. Your body temperature climbs, your head and neck get hot, and no matter how much water you drink, it’s never enough to quench your thirst. To make matters worse, you know that dehydration can severely affect your performance and even lead to heat exhaustion or heat stroke! However, while it may seem impossible to stay cool when running in the heat, there are actually quite a few ways to make running in the summer enjoyable instead of unbearable! Here are 10 tips for running in the heat without hating it.
1) Know Your Body
Recognize how your body responds to heat, especially if you’re running during warmer months. Pay attention to symptoms like dizziness and cramping, and adjust your exercise schedule as needed. And be sure to drink plenty of water before, during and after a workout—even if you don’t feel thirsty. The best way to tell if you’re hydrated is by checking your urine color: it should be clear or very light yellow when you urinate, not dark yellow or clear-ish with a green tint.
2) Drink Plenty of Water and Sports Drinks
Water transports nutrients and oxygen to your muscles while flushing out waste, so it’s imperative that you stay hydrated. The Institute of Medicine recommends men consume roughly 125 ounces of water per day and women 90 ounces, but aim to drink even more if you’re exercising vigorously.