6 Tips for Running in Hot Weather
Hope everyone had a good Memorial Day Weekend!
I don’t know about you, but it is seriously hot where I live…and will only get hotter this summer! I wanted to share a few tips on dealing with the heat of the summer and avoiding heat stroke!
Hydration
This may seem obvious, but it’s amazing how many people don’t carry water when they run. When running, you should drink 8 to 10 ounces EVERY 15 to 20 minutes. It sounds like a lot, especially if you run 2 miles and then pound 10 ouces and keep running (ala water station style). It’s better to carry water with a hydration belt, camel back, or handheld water bottle and take a few sips here and there. A running coach once told me that if your mouth starts to feel dry, it’s already too late.
Clothing
Go right to lighter color shirts that are loose fitting. Synthetic, tech tees are the best because they will help wick the sweat away from your body, keeping you cooler for longer. Always wear a shirt and hat to avoid unnecessary sun damage! I’ll even wear a long sleeve shirt if the UV index is high and my route doesn’t have much shade. I also have a nice desert running hat that I use that covers my ears and neck as well.
Go Easy for a change 
Just because you can run 5 minute miles doesn’t mean you should when it’s extremely hot out. Try to take it a little easy and jog at a slower pace.
Sunscreen
When in doubt, use sunscreen. It should be at least SPF 15 broad spectrum, and the “Sport” versions won’t come off (at least as much) when you sweat.
The Ice Pack
Anyone else watch the Tour of California bike race this year? In the time trial, several riders had ice packs on their backs, which helps keep your core temperature down. In extreme heat, an ice pack on your neck can make the run all that much easier. Just be sure to secure it so that it will stay when you run Some races will even give you a sponge that is wet with cold water. One of these under your hat when running will also go a long way to keep cool.
Avoid the Sun
This may seem really obvious, but try to run early or late – or for short runs, on a treadmill inside. Only run in the mid-day if you have no other choice. It gets hottest around 4PM, so avoid that if at all possible.
I’m sure I’ve missed a few! Let me know if you have any other hot weather tips for runners!
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I'm The Running Mike, a triathlon coach, running coach, and endurance athlete that likes to run, bike, and swim. 
I only take water on runs 5 miles plus…
Even in cold weather, you are dehydrating yourself in just 15 to 20 minutes. Dehydration has much worse effects the longer you run. The heart must pump faster to deliver enough blood and nutrients to the muscles. It becomes harder to run…confusion, headache, and increased risk of heat stroke.
You had me at heart has to pump faster. I don’t want to make my heart work harder than it has to.
OK I’ll take water with me from now on. I have a fanny pack