Running in hot weather can be challenging — even dangerous if you’re not prepared. But if you adjust your routine and listen to your body, you can still get those summer miles in safely and confidently.
Here’s how to stay cool, hydrated, and smart during your warm-weather runs.
Run Early or Late
The best times to run in hot weather are early in the morning or after sunset. Avoid running between 10 a.m. and 4 p.m., when the sun and heat are at their peak.
Plan your schedule around cooler parts of the day.
Choose Light, Breathable Clothing
Wear moisture-wicking fabrics in light colors. Avoid cotton — it traps sweat and heat.
Consider wearing:
- A mesh running hat or visor
- Sunglasses with UV protection
- A lightweight tank or short-sleeve top
- Shorts or capris made for hot-weather running
Hydrate Before, During, and After
Start your run well-hydrated. Sip water throughout the day, and consider carrying:
- A handheld bottle
- Hydration belt
- Running vest with a water pouch
For runs longer than 45 minutes, add electrolytes to replace salt lost in sweat.
Slow Down Your Pace
Your body works harder in the heat. Don’t be afraid to run slower, shorten your route, or take walk breaks.
Remember: heat and humidity can make even short runs feel intense. Listen to your body.
Use Sunscreen
Protect your skin with a sweat-resistant SPF 30 or higher. Apply it 20 minutes before you head out, and don’t forget areas like your neck, ears, and shoulders.
Pick Shaded Routes
Run in parks, on trails, or near water where there’s natural shade. Avoid wide-open concrete paths — they absorb and radiate heat.
A shaded loop is safer than an exposed out-and-back.
Know the Warning Signs
Heat exhaustion symptoms include:
- Dizziness
- Weakness
- Nausea
- Chills
- Headache
If you feel any of these, stop immediately, find shade, hydrate, and cool down. When in doubt, end the run — your health comes first.
Final Thoughts
Running in the heat requires patience, flexibility, and preparation. But with the right strategies, you can stay on track all summer long — safely and confidently.
