If you love running but find the summer heat daunting, here’s some good news. You don’t have to give up running at all. Here are some tips to help you beat the heat of summer running and stay cool even as the temperatures rise:
1. Choose a Good Time to Run
If you’re generally prone to heat sensitivity, running during the day can be an exhausting and potentially difficult experience. Early mornings are a good option for runners who have a low tolerance for heat. As an added benefit, early mornings are quieter and more serene, helping you to start off your day on a good note. Another alternative is late evenings, as the temperature tends to simmer down towards the end of the day.
2. Hydrate Adequately
Guzzle water throughout the day. You’ll need more fluids during the summer to help you to not only stay cool but to get through the day without tiring out. Increased fluid intake will help you to sustain your runs longer.
Healthy alternatives to water are natural fruit juices (without too much sugar), and flavored water. You can add a slice of fruit to your water bottle to add a nice taste. Adding cucumber can also add a refreshing taste. Remember to always carry plenty of water with you everywhere when you’re running. Avoid caffeine or alcohol, both of which can cause faster dehydration.
If you are going for a long run or going on a hiking trail, taking some food with you is also a good idea. PureFit Nutrition Bars are the perfect option because they are easy to carry and give you the energy boost you need.
3. Start Off Slowly
To break into summer running in the healthiest way, it’s important to start off slowly and gradually increase your levels of endurance. Start with 10 to 15 minutes of running and slowly work your way up in stages to 30, 45, and 1 hour or more. This gives your body time to acclimatize and adapt to the weather. If you try to run for a long time without enough acclimatization, you can wear yourself out very quickly in the heat and suffer dehydration.
4. Wear Runner-Friendly Clothing
Light and loose fitting natural fabrics are best for summer running. They support air circulation and heat reflection and can leave you feeling cooler longer. Explore sportswear online and in stores regularly as a lot of the newer styles are designed to support you during all weather conditions.
5. The Importance of Sunscreen and Skin Protection
It is especially important to protect your skin when running in the summer. Lather on sunscreen lavishly every few hours to protect your skin from the rays that can cause skin damage and sunburn. Always moisturize adequately after your shower to retain moisture and keep your skin in good condition.
6. Watch out for Early Warning Signs
The summer is one of those periods during the year where you have to be especially careful. Always self-check periodically to ensure you’re not suffering any of the early warning signs of a potential heat stroke – having headaches or feeling very hot inside the head, nausea or vomiting, dizziness or a sense of confusion, sweating profusely followed by cessation of sweating and clammy skin. When you encounter these symptoms, stop running and help yourself or reach out for medical help immediately, depending on severity.
The summer heat doesn’t need to be a dampener for the running enthusiast. Stay cool and beat the heat by following our tips. Happy running!
Remember to grab some PureFit Nutrition Bars before going on a long run or a hike!