No sugar coating it: Running in the heat and humidity of the summer sucks. It does. However, if we want to remain active during these challenging summer months of running and have any chance of having a solid racing season come fall, we must continue training. And to make hot weather running enjoyable and safe, the only way is by making substantial adjustments.
I’ve shared summer running tips every year since I began blogging, but this time I decided to do something different. I have gone through my previous writings on the issue and consolidated the tips. These, plus a handful of new ones I’ve added, bring the final count of summer running tips to 39.
To be clear, nobody expects you to apply all 39 of these hot weather running tips on every run. These are just guidelines and suggestions with very short explanations to get your thoughts started. I have included links to posts where I have explored the issues in more depth. And if you’re looking for more background or science behind these summer running safety tips, a quick Google search will point you in the right direction.
So, without further ado, here they are:
1 – Listen to your body â If you feel dizzy, nauseated, or overheated, don’t hesitate to stop, cut the run short, seek shade, ask for help, or just call it a day.
2 – Recognize heat stroke symptoms â Know the difference between exhaustion and heat stroke and familiarize yourself with warning signs like confusion, rapid pulse, or clammy skin.
3 – Hydrate all day â Hydration should be a 24/7 habit that keeps you close to fully hydrated by the time you start your GPS watch.
4 –Don’t overhydrateâ Overindulging in water or sports drinks can cause hyponatremia, a condition in which diluted sodium levels may lead to seizures, coma, or worse.
5 – Use electrolytesâ Supplementing with sodium, potassium, and magnesium helps your body retain and use the fluids you’re drinking more effectively.
6 – Run early or late â Run before sunrise or after sunset to avoid the most extreme heat and protect your body from overexertion.
7 – Monitor the heat indexâ Skip your outdoor workout if it’s over 98°F with more than 70â80% humidity, as your risk of overheating skyrockets.
8 – Slow down your pace â Running in the heat is harder, so let go of your pace goals and focus on effort instead of speed.
9 – Accept higher perceived effort â A rise in core temperature, not lactate or heart rate, becomes the main fatigue limiter in hot conditions.
10 – Use effort and time, not pace â In summer, pace and heart rate can be unreliable, so go by effort and run by minutes instead of distance.
11 – Recognize the signs of dehydration â Watch for fatigue, brain fog, darker urine, dizziness, or a dry mouthâthese may all signal fluid imbalance.
12 – Prehydrate before long runs â Do not cram your hydration; it doesn’t work that way. Hydrate throughout the day and days, not just before your run.
13 – Rehydrate after running â After a sweaty session, replace fluids with water or an electrolyte drink. Not only as soon as you’re done but throughout the day.
14 – Dress light and bright â Light-colored, loose, and moisture-wicking clothing helps reflect sunlight and allow sweat to evaporate more easily.
15 – Train in the shade â Routes with trees or buildings that block direct sun can be 10â15°F cooler and far more comfortable, and safer.
16 – Freeze your gear â Put your shirt and hat in the freezer before a run to delay overheating and make the first few miles more tolerable.
17 – Take short breaks â Stop for 1â3 minutes during a hot run to drink, throw water on your head, or reset your effort perception.
18 – Use water for recovery â Jumping into a pool, cold bath, or even running through sprinklers post-run can drop your core temp and revive you.
19 â Know where the water is â If you don’t know where the reliable water sources are, run with a handheld bottle or hydration pack.
20 – Run indoors if needed â If conditions are extreme, choose a treadmill or indoor track to get your miles without the heat risk.
21 – Build heat tolerance gradually â It takes a few weeks to acclimate, so ease into hot-weather running instead of diving into hard efforts.
22 â Move workouts around when necessary â Move long or intense workouts to cooler days and use weather apps to plan smarter each week.
23 – Use a heart rate monitor â Heat elevates heart rate, so monitor it to avoid overexertion while running.
24 – Expect it to suck â The first few weeks of heat running will feel awful, but your body will adjust and it will suck less. Proceed with caution.
25 â Adjust your training plan â In very hot climates, push harder workouts like long tempos to the fall and focus on base-building instead.
26 – Exploit cooler days â When temperatures drop, use the opportunity for a strong tempo or threshold session to boost confidence.
27 – Don’t obsess over metrics â During summer training, forget about pace, Strava comparisons, or even distanceâsurvival and consistency are the priority.
28 – Take advantage of trails â Shaded trails provide natural cooling, softer surfaces, and often more enjoyable running when it’s hot out.
29 – Eat hydrating foods â Boost your fluid intake by eating fruits and veggies like watermelon, cucumber, and oranges, which are 80â90% water.
30 – Beware of diuretics â Limit high doses of caffeine or alcohol around runs, as they increase urination and risk of dehydration.
Learn how to gauge your level of exhaustion (Photo: Tima Miroshnichenko, Pexels)
31 – Set hydration reminders â Pair water intake with daily habits like brushing your teeth, meals, or use phone alerts to stay on track.
32 – Sip, don’t guzzle â Drink water steadily throughout the day and during your run to avoid bloating and improve absorption.
33 â Internalize year-round hydration strategies â Treat hydration like a year-round discipline, not just something to focus on when it’s hot.
34 – Know your sweat rate â If you’re a heavy sweater, you may need more fluids and sodium than the average runner.
35 – Pair hydration with daily habits â Combine drinking water with routines like meals, workouts, or bedtime to form easy-to-remember habits.
36 – Double instead of going long â On non-long run days, two shorter sessions may be safer than a longer push under the brutal heat. Consider it if needed.
37 – Use treadmill for quality work â Use a treadmill to maintain pace accuracy or intensity when outdoor heat makes it unsafe.
38 – Keep someone informed â Always tell a friend or loved one your planned route and expected return time, or use live tracking apps.
39 – Know the line between tough and dumb â Being smart and cautious during summer training keeps you healthy and able to run tomorrow.
Did I miss anything, or would you like to contribute to the list? Please do so in the comment box below.
 Exercising in the heat will inevitably elevate your heart rate and elevate your needs for hydration. This means that with more effort you will accomplish less. The sooner you accept it, the quicker you will adjust to your new reality of running in summer.
You must understand whatâs happening in your body during the summer before you can adapt and progress (Photo Pexels)
Running writer Brownyng Griffiths, puts it this way in her Polar blog: âAfter all, exercise should be a celebration of your bodyâs capabilities, not a battle against the elements. So, stay cool, have fun, and keep movingâ.
This said, here are 11 tips to take into consideration to improve, enjoy and be safe during your summer running:
1 â Adjust your intensity: If you can take one thing from this blog post, let it be this one: The body keeps your skin cool by circulating blood. The hotter you get, the more blood pumping is needed, thus, a faster heartbeat, thus, you work harder, thus you will tire faster, thus, accept it and adapt. Your performance wonât be the same, but if your main running goal is not coming up next week, you have enough time to adjust your intensity to your reality.
2 â Be intentional about your hydration: Hydration is not just for when your Garmin is running. Intentionality is the name of the game. When you hit that start button you should have been consuming a balanced mix of water and electrolytes throughout the day. And not just during running days but every day. Same applies to post-running rehydration. You donât have to replenish every drop as you lose it, but you must understand what your body requires to function properly.
3 â Plan your water stations in advance: know where the water stops are, what gas stations are open at the time you run or plant your water on the route ahead of time. If you are not sure about will be available, carry what you will need. There are countless options available in your local running store. Running holding a bottle in your hand should be avoided unless it means no water.
4 â Overhydration is a life-threatening condition: It may be counter intuitive, but you can drink yourself to death. Hyponatremia is a potentially fatal condition where an individualâs level of sodium gets so diluted by the combination of over guzzling of water and not replenishing electrolytes that the bodyâs electrical system fails. Understand how much water you need and/or can manage.
5 â Your body should adapt. Be patient: Iâve read experts stating the body takes about two weeks to adapt to running in the heat. In my experience it takes much longer. But if you are patient, understand your output will not be the same as in benevolent weather, and remain constant, your body will eventually acclimate and improve its ability to remain cool.
The right clothing in the right environment can make all the difference (Photo: Retha Ferguson, Pexels)
6 â Know your environment (BE FLEXIBLE): Knowing the weather for your run is just a click away. There is no excuse to be unprepared on a hot and/or humid run. Pushing back or rescheduling your run may be the wise choice. Or jumping onto the dreaded treadmill. Donât just check the temperature, but also the heat index, which measures how hot it feels outside when combining air temperature and relative humidity. Overlooking it may get you into the danger zone.
7 â Choose light-colored clothing: Iâm sure your dark shirt is beautiful, and that black hat from that important marathon will raise your profile with your running buddies, but it is about basic physics. Dark colors absorb the heat of the sun and get hotter while light colors reflect it and are cooler. That simple.
8 â Wear the right clothing: Breathable, moisture-wicking clothing will aid sweat evaporation and thus, cooling of the skin. Wear as little as you can feel comfortable with. Avoid tight materials that will stick to the body and hinder evaporation. Remember that sweat and evaporation is what will keep you cool and healthy.
9 â Know your route: The middle of the summer is not the time for exploration. You donât want to find yourself lost and short on hydration in an area where thereâs not another soul or a shaded area to be found. Know where you are going, know where the water is, know where the shaded areas are. This could be the difference between success and disaster.
10 â Understand your body signals: Heat will affect us all. It is a matter of the degree to which it will happen. It is not an if, but a when. Learning to recognize dizziness, cramps, cold sweats, or fatigue could help you identify heat exhaustion or the dangerous heats stroke. This is not the time to show your machismo by plowing through a hard workout when you are exhausted.
11 â Protect your body: It is not just about the sunscreen. Your eyes, your head and your face also need protection during the brutal summer runs under the sunlight. Wearing sunglasses and a cap/hat, even when it is cloudy, is always a good decision.
Keep on moving, keep on training, remain constant. Those who do are the ones that will set up PRs during the Fall/Winter running season.
The Summer can make even the most motivated runner miserable. Currently we donât need to wait until the Solstice on June 21st to start experiencing the weather getting hotter. And if you live in certain areas of the geography, getting unbearably humid. And, if you want to maintain yourself running, either you adjust to the climate reality or you hibernate with your running shoes until September or October, when things should start cooling off again.
Image by Dall-e (she has three shoes, I guess it is still a work in progress)
It is imperative that runners become intentional about their safety running during these hot months. Being able to identify the symptoms of heat exhaustion and heat stroke will be able to keep you and your running friends safe. So please, pay attention to the content below.
Once again, the usual disclaimer: I am not a doctor, so please do not take medical advice from me. If you have any questions on what you are about to read, please consult a professional.
It is extremely important that you as a runner understand and differentiate the signs and symptoms of heat related illnesses, such as heat exhaustion and heatstroke. They are both serious conditions, but the latter can lead to death. This is no joke. A close friend of mine ended up in the hospital and her family was told to make final preparations. It is a miracle she survived her heat stroke.
According to the Mayo Clinicâs website, there are three heat-related syndromes that may affect your body depending on your exposure to extreme heat conditions. In order of severity, they are: heat cramps, heat exhaustion and heatstroke.
Heat Exhaustion is caused by exposure to elevated temperatures, particularly when combined with high humidity and strenuous physical activity. Without prompt treatment, it can turn into a heatstroke, a life-threatening condition that can be prevented by avoiding entering the heat exhaustion zone in the first place.
Heatstroke is a condition caused by your body overheating, usually as result of prolonged exposure to physical exertion in hot temperatures. It is the most serious form of heat injury. It may occur if your body temperature rises to 104Âș F (40Âș C) or higher.
Certain conditions and medicines can enhance your risk of a heat-related illness. Ask your doctor if any of your medical history or current prescriptions can make you more susceptible to these conditions considering your level of physical activity during the warmer months.
I canât state enough how important it is to know and understand the symptoms of each one of these syndromes. Not only it could help you prevent them, but it can avert a tragedy.
Heat Exhaustion
The evaporation of your sweat regulates your body temperature. However, when you exercise strenuously or otherwise overexert yourself in hot, humid weather, your core temperature (body\’s heat combined with environmental heat) fails to regulate, preventing your body from cooling itself. A normal core temperature is around 98.6Âș F (37Âș C). If you donât deal with this situation immediately, it may develop into a dreaded heatstroke.
The symptoms of Heat Exhaustion are:
Cool, moist skin with goose bumps
Heavy sweating
Faintness
Dizziness
Fatigue
Weak, rapid pulse
Low blood pressure upon standing
Muscle cramps
Nausea
Headache
Should you feel any of these symptoms, stop your activity immediately, move to a cooler place, drink cool water and/or sports drinks and rest. If these symptoms donât get better within an hour, contact your doctor. Remember you must avoid this escalating into a heatstroke.
Heatstroke
Heatstroke not only requires immediate treatment, but it can quickly injure the brain, heart, kidneys, and muscles. Damage can get worse the longer treatment is delayed and lead to serious complications and, once again, even death. Yes. Seriously: Death.
The symptoms of Heatstroke are:
High body temperature (over 104Âș F or 40Âș C),
Altered mental state or behavior (Confusion, agitation, slurred speech, irritability, delirium, seizures),
Alteration in sweating (skin feels hot and dry to the touch),
Nausea and vomiting,
Flushed skin. (Skin may turn red as the body temperature increases),
Rapid breathing (rapid and shallow),
Racing heart rate (Pulse may significantly increase),
Headache (Throbbing).
Prevention
It is imperative to be proactive, both for us and on behalf of our running mates. We must avoid getting into a situation that may trigger heat exhaustion during the scorching summer months. We must err on the side of caution. The Mayo Clinic recommends the following actions:
Wear loose-fitting, lightweight clothing,
Protect against sunburn,
Drink plenty of fluids,
Take extra precautions with certain medications (ask your doctor),
As we are about to enter officially into the summer season, for all runners training in the Northern Hemisphere it is time to adjust their running to the new weather patterns. I am reposting this article I wrote a couple of years ago because it could save your life. Make sure you read it and understand it.
Once again, the usual disclaimer: I am not a doctor, so please do not take medical advice from me. If you have any questions on what you are about to read, please consult a professional, which, yet once again, it is not the author of this blogpost. Now, letâs proceed.
Running in the summer heat requires a certain level of preparation to avoid heat related issues, including death (Jill Wellington, pexels.com)
As we enter the Summer months in the Northern Hemisphere and the coolness of the spring weather turns into a combination of heat and humidity that can make even the most motivated runner miserable, the time has come to refresh our knowledge on two important concepts. It is extremely important to understand and differentiate the signs and symptoms of heat related illnesses, such as heat exhaustion and heatstroke. They are both serious conditions, but one can lead to death.
According to the Mayo Clinicâs website, there are three heat-related syndromes that may affect your body depending on your exposure to extreme heat conditions. In order of severity, they are: heat cramps, heat exhaustion and heatstroke.
Heat Exhaustion is caused by exposure to high temperatures, particularly when combined with high humidity and strenuous physical activity. Without prompt treatment, it can turn into a heatstroke, a life-threatening condition that can be prevented by avoiding entering in the heat exhaustion zone in the first place.
Heatstroke is a condition caused by your body overheating, usually as result of prolonged exposure to physical exertion in high temperatures. This most serious form of heat injury, it can occur if your body temperature rises to 104 F (40 C) or higher.
Certain conditions and medicines can enhance your risk of a heat-related illness. Ask your doctor if any of your medical history or current prescriptions can make you more susceptible to these diseases considering your level of physical activity during the warmer months.
I canât state enough how important to know and understand the symptoms of each one of these syndromes. Not only it could help you prevent them, but it can avert a tragedy.
Heat Exhaustion
The evaporation of your sweat regulates your body temperature. However, when you exercise strenuously or otherwise overexert yourself in hot, humid weather, your core temperature (body\’s heat combined with environmental heat) fails to regulate, preventing your body to cool itself. A normal core temperature is around 98.6 F (37 C).
 If you donât deal with this situation immediately, it may develop into a dreaded heatstroke.
The symptoms of Heat Exhaustion are:
Cool, moist skin with goose bumps
Heavy sweating
Faintness
Dizziness
Fatigue
Weak, rapid pulse
Low blood pressure upon standing
Muscle cramps
Nausea
Headache
Should you feel these symptoms, stop your activity immediately, move to a cooler place, drink cool water and/or sports drinks and rest. If these symptoms donât get better within in an hour, contact your doctor. Remember you are avoiding at all costs to have this escalate into a heatstroke.
Heatstroke
Heatstroke not only requires immediate treatment, but it can quickly injure the brain, heart, kidneys, and muscles. Damage can get worse the longer treatment is delayed and lead to serious complications and, once again, even death.
The symptoms of Heatstroke are:
High body temperature (over 104 F or 40 C),
Altered mental state or behavior (Confusion, agitation, slurred speech, irritability, delirium, seizures),
Alteration in sweating (skin feels hot and dry to the touch),
Nausea and vomiting,
Flushed skin. (Skin may turn red as the body temperature increases),
Rapid breathing (rapid and shallow),
Racing heart rate (Pulse may significantly increase),
Headache (Throbbing).
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Prevention
It is imperative to be proactive, both for ourselves and on behalf of our running mates, in the avoidance of situations that may trigger heat exhaustion during the hot summer months. The Mayo Clinic recommends the following:
Wear loose-fitting, lightweight clothing,
Protect against sunburn,
Drink plenty of fluids,
Take extra precautions with certain medications (ask your doctor),
With Summer around the corner, maybe already here if you are reading this a few days after publication, it\’s essential to adjust your running routines to ensure a safe and effective experience. Running in hot weather requires intentional modifications to prevent dehydration, heat-related injuries, and negative impact on your fitness. These are 12 quick tips for summer running.
1 – Slow Down: Running in the heat is physically demanding, and your body requires more effort to maintain the same pace. Embrace the reality of running at a slower pace to accommodate the increased effort it requires. It\’s about maintaining the level of perceived effort rather than focusing on speed. It doesnât matter if it screws your Strava averages.
Running safely during the summer is perfectly possible, but it requires planning (Photo: Pexels)
2 – Plan Your Hydration: Proper hydration is crucial during summer runs. Plan your routes around areas with ample fluid sources or strategically seed water along your route in advance. Remember to consume water at scheduled intervals, before you feel thirsty, which may indicate dehydration has already set in.
3 â Overhydration is a Thing: While staying hydrated is important, be cautious about overdoing your water intake. Drinking in excess can lead to hyponatremia, a potentially life-threatening condition caused by dilution of sodium levels in the blood. Stay hydrated throughout the day, not just while you run, and ensure your urine is lightly colored as a sign of healthy hydration.
6 – Dress Appropriately: Opt for light-colored clothing, which reflects more light and deflects heat. Avoid wearing long sleeves, long pants, or outfits designed to induce excessive sweating, as these can hinder your body\’s ability to cool down.
7 â Freeze Your Running Clothes: Sounds weird, but if you place your running shirt and hat in the freezer and you put them on just before you leave home, your body will cool down, and delay the inevitable. Sure, it will get hot anyway, but isnât it better for it to start at mile 2 or 3 than at the first step?
8 – Stay Connected: Carry your mobile phone during runs. Inform somebody of your whereabouts and expected return time. Consider using apps or services that allow loved ones to track your real-time location for added safety.
Click this image to see the correlation between relative humidity and temperature
9 – Factor in Humidity: If you train in a high-humidity region, be aware that running in saturated air requires more effort compared to drier conditions. Adjust your expectations and accept that maintaining the pace may require additional effort, so you may have to run shorter. Mental preparation and acknowledging this difference may help you stay motivated.
10 – Adjust Your Training Schedule: Be flexible with your schedule, especially if you\’re preparing for a fall marathon. Should the weather conditions be extreme, consider rescheduling long runs or intense sessions to a more suitable time of day. Avoid pushing too hard in unfavorable conditions to prevent extreme exhaustion and/or injuries.
11 – Choose Shaded Routes: Plan your routes intelligently by selecting paths that offer ample shade. This will help shield you from direct sunlight and reduce heat exposure, making your runs more comfortable and safer.
12 – Listen to Your Body: Don\’t be a hero. If you feel dizzy, fatigued, or overheated, don\’t hesitate to stop, cut the run short, seek shade, ask for assistance, or just call it a day. Prioritize your safety and well-being, as taking these precautions will aid in faster recovery and enable you to resume running sooner.
13 – Differentiate Exhaustion from Heat Stroke: It\’s crucial to distinguish between normal exhaustion due to heat and a potentially life-threatening heat stroke. Familiarize yourself with the symptoms of heat stroke to avoid any severe consequences. Refer to the graphic below, borrowed from www.weather.org, for a comprehensive understanding of heat stroke symptoms.
Learning this information could save your life
Running during the summer months is possible with the right adjustments and precautions. Many of the worldâs greatest marathons, such as Berlin, New York and Chicago, take place in the fall, which means you must train during summer. By planning ahead, making smart choices, and prioritizing safety, you may continue training effectively and ensuring a smooth transition into the upcoming racing season.
Always err on the side of caution and enjoy running while staying safe.
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