Summer brings warm weather and longer days—perfect for outdoor running. But high temperatures and humidity also increase risks like heat exhaustion and dehydration. Whether you’re a casual jogger or a dedicated runner, following these key tips will keep you safe and help you enjoy your summer runs.
1. Time Your Runs Wisely
The hottest parts of the day are usually between 10 a.m. and 4 p.m. Avoid running during this window. Instead, choose early mornings (before 7 a.m.) or evenings (after 7 p.m.) when temperatures drop. Not only will you stay cooler, but you’ll also avoid the strongest UV rays. If you must run midday, stick to shaded routes like tree-lined parks or trails.
2. Hydrate Before, During, and After
Dehydration is a top summer running risk. Start drinking water 1-2 hours before your run—aim for 16-20 ounces (473-591 ml). During your run, sip 4-6 ounces (118-177 ml) of water every 15-20 minutes, especially if you’re running longer than 30 minutes. For runs over an hour, use a sports drink with electrolytes to replace salts lost through sweat. After your run, drink enough water to make your urine a pale yellow color.
3. Wear the Right Gear
Choose lightweight, breathable clothing made of moisture-wicking fabrics (like polyester or nylon). These materials pull sweat away from your skin and dry quickly, keeping you cooler than cotton. Opt for light colors—white, light blue, or pale gray—since they reflect sunlight instead of absorbing heat. Don’t forget a wide-brimmed hat or a visor to shield your face, and sunglasses with UV protection to protect your eyes. For footwear, pick running shoes with good ventilation to prevent overheating feet.
4. Listen to Your Body
Heat-related illnesses can happen fast. Learn the signs: heat cramps (painful muscle spasms in legs or abdomen), heat exhaustion (dizziness, nausea, cool, clammy skin), and heatstroke (high fever, confusion, hot, dry skin)—a life-threatening emergency. If you feel any of these, stop running immediately. Find shade, drink water, and for heatstroke, call 911 right away.
5. Adjust Your Pace and Route
Summer heat slows everyone down—don’t fight it. Reduce your pace by 10-20% compared to cooler months. Shorten your run distance if you’re new to summer running or if the heat index is high (heat index combines temperature and humidity to show how hot it feels). Choose routes with water fountains or bring a water bottle with you. Avoid concrete surfaces like sidewalks—they absorb heat and make the air hotter. Grass or dirt trails are cooler and easier on your joints.
6. Protect Your Skin
Even on cloudy days, UV rays can damage your skin. Apply a water-resistant, sweat-proof sunscreen with at least SPF 30 15-20 minutes before running. Focus on exposed areas: face, neck, ears, arms, and legs. Reapply every 2 hours if you’re running long distances or sweating heavily. Consider wearing sun-protective clothing (UPF-rated shirts or sleeves) for extra coverage, especially if you’re sensitive to the sun.
Final Thoughts
Summer running can be fun and rewarding if you prioritize safety. By timing your runs, staying hydrated, wearing proper gear, listening to your body, adjusting your routine, and protecting your skin, you’ll avoid heat-related risks and keep your runs enjoyable. Remember: there’s no shame in taking walk breaks or cutting a run short if the heat feels too much. Your health always comes first.
So grab your water bottle, lace up your shoes, and hit the road—safely—this summer!
