7 Ways to Beat the Summer Heat
Summer is all about sunshine, fun, and fresh air, but let’s be honest, sometimes it gets really hot out there. Whether you're heading to an event, planning outdoor workouts, or just trying to enjoy a park day without melting, here are smart, simple ways to beat the heat.
1. Hydrate Smarter, Not Just More
Summer running means more sweat, so pre-hydration and recovery are essential. Start sipping water an hour before your run, and don’t forget electrolytes, especially if you’re going longer than 30-45 minutes.
Quick tip: Add a pinch of salt or use electrolyte tablets in your water. Coconut water and sports drinks also help replace sodium and potassium lost in sweat.
2. Run Early or Late
It’s simple: the sun is strongest from 11 a.m. to 3 p.m. Plan runs for early morning or evening, when the air is cooler and UV levels are lower.
3. Dress Light and Right
Stick with moisture-wicking clothes and light colors. A lightweight hat and sunglasses protect you without overheating. Avoid cotton, which traps sweat and heat.
4. Embrace the Slower Pace
Yes, your pace will feel off, and that’s totally normal. When it’s 80+ degrees with humidity, your heart rate is working overtime. Run by effort, not pace. Slow down, shorten your stride, and stay consistent. A good rule of thumb is to expect to slow down 30–90 seconds per mile depending on conditions.
5. Use Shade and Water Stops to Your Advantage
Plan routes with tree cover, hydration options, or loops that allow you to stop, drink, and reset. Carry water on longer runs or stash bottles along the route. A hydration pack is always a good option!
6. Cool Down Like You Mean It
After your run, take 5-10 minutes to cool down, walk, and hydrate. Swap sweaty clothes quickly to avoid overheating. A cold shower or ice pack on the neck or wrists can help drop your core temp fast.
7. Watch for Red Flags
Dizziness, nausea, chills, confusion, or a racing heart are signs to stop immediately. Heat exhaustion and heatstroke are serious. When in doubt, rest it out.
No run is worth a medical emergency.
Train Smart, Run Strong. While summer running can be about breaking personal bests, it’s even more about building consistency, endurance, and mental strength. The work you put in now sets the foundation for strong performances this fall. Be flexible. Stay safe. And when in doubt, take a break!