According to the CDC, almost 70,000 people visit the emergency room every year due to heat-related illnesses. If you want to avoid heat stroke and a trip to the hospital it’s important to prepare for spending time in hot weather. This is especially true if you plan on running in the heat.
This guide will discuss some important tips you’ll need to follow. Continue reading to learn what you’ll need before heading out on your daily run this summer.
Bring Enough Water
Hydration is the most important thing when it comes to running outside in hot weather. Keeping yourself hydrated will prevent heat exhaustion and more serious complications from exposure to hot temperatures.
Make sure you drink some water before heading out on your run. Adding electrolytes to it can help give you the boost you need to push yourself further.
Wear Light Clothing
The clothing you choose to wear can help make summer running more comfortable. Choose light colors as these will help you stay cool. Your clothing should fit a little loosely so your body can breathe.
Wicked clothing will absorb moisture to help keep your skin cool as well. Choose a visor instead of a hat to protect your face from the sun while keeping your head cool.
A running belt is a great accessory to help carry your keys and phone while you run. Check out more running belts that hold snacks and small water bottles too.
Eat Right Before Your Run
You need food to fuel your body before intense exercise. The right foods will help give you the boost of energy you need to run better.
You’ll want foods with potassium to give you energy and protein to help repair tissues and avoid muscle tears. Bananas, peanut butter snacks, or protein shakes are great options to help you fuel up before a run.
Schedule Your Runs at the Right Time
Depending on where you live, the summer heat might be inescapable no matter what time of day. You can avoid extreme heat, however, by running before 10 a.m. or after 4 p.m. You’ll be able to run faster during these hours because the roads will be cooler.
Try to choose shady trails if you do end up running during the hotter afternoon hours.
Listen to Your Body
Running in hot weather is harder on your body, so it’s important to go at a slower pace. You can always speed up during the run if you feel like you’re capable of it.
Take walking breaks if you need them. Listen to what your body is telling you, and don’t push yourself too hard.
Follow These Tips for Running in the Heat
The tips in this guide will help make running in the heat more manageable and can help prevent heat exhaustion. Make sure you’re drinking enough water and wearing the right gear while running in the summer sun.
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