5 Rules for Hot Weather Running

As the summer marches forward, we are all dealing with some hot weather running. Well – most of you are. I’m in Ireland which doesn’t seem to go above 20 degrees Celsius. Nevertheless, here are some basic rules on hot weather running:

  1. Hydrate yourself 2 hours before you go out. Whenever possible, have a few glasses of water before you head out, to ensure you are sufficiently hydrated to begin.
  2. Consider a hat. Not a regular baseball cap (that will trap heat next to your skull) but a running cap made out of wicking material. The sweat will wick away from you head, and the brim will give your eyes a break.
  3. Bring water. This may seem overly obvious, but it is that important. Once the mercury rises, you can no longer get away with not bringing water with you, no matter how short the run. This is doubly important for runs longer than 1 hour. In those cases, bring an extra bottle or two, or you can….
  4. Plan hydration stops on your route. Before you head out, figure out if there are functioning public water fountains that you can fill up at. Pro tip: Starbucks (at least in Toronto, Canada) are perfectly happy to fill up your water bottle with no fuss. I do that all the time.
  5. Have a proper cool down. This means two things. First, if your body temperature is up, hop into a cool shower or grab a couple of ice cubes for your face. Bringing your temperature down successfully is important when you are done your run. Second, the need to effectively hydrate doesn’t end when your run does. If you don’t continue to hydrate with water or gatorade following your run, you will likely get headaches from the dehydration. Keep it up with a glass of water an hour for a few hours after you are done.

What are your tricks for surviving your hot weather runs? Let me know in the comments.

Happy Running!

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