Some runners like it hot. And we’ve got to agree, there’s a lot to enjoy when hitting the dirt or the pavement on a nice toasty day. But if it’s really hot outside, it’s important to take a few extra precautions. Take a look at our top tips for running safely in hot temps.
1. Hydrate Pre-Run
If you’re already a little dehydrated when you head out the door for a run, you’re risking severe dehydration and heat exhaustion – especially on a hot day. Many runners will drink at least 16 ounces of fluid (either water or a drink mix) about two hours prior to heading out into blazing temp, and follow it up with another 8-16 ounces 15 minutes before starting their workout.
2. Protect Yourself from UV Rays
Running in the sun’s rays for a short period of time nets you a little Vitamin D, but there can be too much of a good thing. Protect your skin from damaging UV rays with clothing that has UPF protection (like the Asics ARD Singlet or a pair of arm coolers), running sunglasses and a quality sunscreen. Also, seek out as much shade as you can while you’re out.
3. Bring Fluid with You
If you plan to be out for more than 20 or 30 minutes when the weather’s scorching, it’s a good idea to bring hydration. Your hydration needs during your run will depend on how much you sweat and how long you’ll be out running. In hotter temps it’s a good idea to drink about five to eight ounces of water (that’s one or two big thirsty sips) every fifteen minutes or so. Read more…