By Sneha Sadhwani,
Clinical Nutritionist
Summer is a great time to run, but hot temperatures can be a challenge. Just because its sizzling and steamy outside, doesn’t mean you need to skip your run. Read our article to know how you can beat the summer heat and stay cool during your hot weather runs.
Stay Hydrated
During hot temperatures it is important to stay well hydrated for all types of activities, but running can make you really sweaty. Running during warmer temperatures, causes a loss of body fluids in the form of sweat. If you do not replenish your body’s fluid stores, you may tend to get dehydrated, which can affect your run and make you feel tired too.
This leads to build-up of heat in the body, which is dangerous for your health. Your core temperature may rise faster and your heart will have to work harder than usual. This can affect your running performance and even lead to heat stroke. Hence, it is advised to up your fluid intake all throughout the day during summer.
Drink fluids before, during and after the run to prevent dehydration. Staying hydrated also lowers the body’s temperature and helps you stay cool and prevents heat stroke. The number one liquid you must consume to prevent dehydration is ‘water’.
Besides this, key electrolytes like sodium and potassium are also lost through sweat, which may further lead to muscle cramps and fatigue. Hence, make sure you consume an electrolyte sports drink post your run.
Go For A Run When The Conditions Are Coolest
The best time to run during the long summer days is when the temperatures are lower and without the heat of the sun, that is, early in the morning or evening. On high temperature alert days, plan an indoor workout or simply get on a treadmill.
Choose The Right Workout Accessories
Dark-colored clothes absorb heat quickly, whereas light-colored clothing reflects it. Dark-colored clothing further make you hotter, which can affect your run.
Besides the color of your clothes, the fabric too plays a vital role. Cotton is a breathable material that allows the breeze to get through.
Linen is another choice of fabric that absorbs sweat and dries quickly. Hence, light-colored, lightweight and loose fitting clothes may keep you cooler even during the hot summer days.
Furthermore, it is essential to choose the right headgear. Do not opt for snugs or caps with a thick fabric. A visor or a light fabric hat would rather be a good choice. Do not cover your head tightly with a hat. Covering is necessary, but with a hat that is made of a breathable material.
Running sunglasses have a good UV protection that protect the eyesight during the summer months. Don’t forget to wear your sunglasses on hot summer days.
A good pair of running shoes is important, but a pair of socks is essential too. Choose socks with extra ventilation that absorb the foot sweat. A good quality, comfortable socks also prevent blisters on the foot and absorb the impact of running.
Slow Down
Running in the heat slows your body down as compared to running at cooler temperatures. At times you may experience the signs of your body being over-heated like tiredness, nausea, headache and even sleepiness.
At this point of time you may need to slow down or take regular breaks to avoid hitting the danger zone. For example- rather than running for an hour, you can spend half of your time running and the rest half walking.
Walking as a substitution for running is not a sign of weakness, but it is actually a part of smart training, that will help you achieve good results.
Use A Sunscreen
Every time you go out for a run, do not leave your house without applying a sunscreen. Sunscreen protects the skin against the harmful ultraviolet rays and reduces the risk of skin damage and skin cancer.
Besides this, it keeps your body temperature lower, so that you stay cooler during exercise.