Tip #1: Run in the evening or early morning – this is one of the golden rules of summer running. Shown here on the beach of Tenerife ⒸOCÉANO Health Spa Hotel.

Heat rules for runners

Honestly, being extreme is a part of being a runner! High temperatures are a perfect fit. But before you drive yourself to heat exhaustion, there are some important tips that will save you 🙂

Tip #2: Run in the forest

The forest is usually cooler and more humid than open areas, and you can run in the shade. Rivers and lakes, on the other hand, are often swarming with insects in the summer.

Tip #3: Evaporative cooling

You can cool down your body temperature by taking a cold shower before running. You can also wet your shirt or hat with water. This will cool you down by evaporative cooling.

Tip #4: Wearing the right clothes

Cotton is not for summer. Instead, look for lightweight, functional garments (the latest trend is mesh) that are cool to the touch in the heat. Those you can also find from sustainable brands, which use recycled yarn and pay fair wages.

Tip #5: Stay hydrated

According to the running experts at Runner’s World, you don’t need to hydrate for runs of 45 minutes or less, even in the summer. For longer runs, a hydration pack or flask is a good idea – or you know a water station on your route 🙂

Tip #6: Pay attention to warning signs

If you experience headaches, dizziness, stomach upset, or feel cold, stop running immediately. Get into the shade and ask someone to call you a taxi (unless you have a cell phone). In my experience, people are genuine helpful – and you don’t always have to be the hero!