Whether it’s the dense humidity of late June or the dry heat of early August, summer running is bound to feature a few hot days. While warm runs are generally harmless, improper preparation for high temperatures can put you at risk for dehydration, sunburn, and potential heat exhaustion. Before you enjoy those summer miles, here are a few precautionary tips to ensure a safe and comfortable run.

HYDRATION IS ESSENTIAL

Good hydration starts before you lace up your shoes. A good rule of thumb is to drink 16 ounces (2 cups) of water two hours before your run and an additional 6-8 ounces (about 1 cup) 5 minutes before your run. Stay hydrated by drinking water throughout the day, following the recommended daily water intake of 15.5 cups for men and 11.5 cups for women. If possible, mix an electrolyte blend with your water or grab a sports drink to replenish the water and electrolytes your body loses when sweating. For longer runs, choose a route that has water fountains, carry a handheld water bottle, or wear a hydration pack to ensure you have water when you need it.

DON’T RUN ON AN EMPTY STOMACH

Similar to the importance of staying hydrated, it’s best to avoid running on an empty stomach. Running in the heat requires more energy as your body works harder to keep you cool; not fueling adequately before a run places more stress on your body. This doesn't mean you should eat a large meal too soon before your run as this can cause an upset stomach. While everyone’s preferences and tolerance for pre-run food are personal, there’s a fine balance between under-fueling and over-fueling. Around an hour before your run, eat a small pre-run snack, such as a banana or an energy bar, or drink a sports drink that has carbohydrates to stay fueled and energized.

CONSIDER YOUR CLOTHING

When planning your outfit, reach for clothes with synthetic fabrics that will wick away sweat and dry quickly, helping regulate your body temperature. Clothing that is breathable and not form-fitting helps keep you cool as it won’t cling to your skin, allowing airflow. Go for split shorts over spandex and looser shirts over a tighter fit. While it seems counterintuitive to choose a shirt with more fabric, short-sleeved shirts over tank tops will protect your shoulders from sun rays. Cotton absorbs moisture but has a slow drying time, leaving you with damp clothes after a few miles. Select lighter-colored clothes that will reflect heat as opposed to darker-colored pieces which absorb more heat.

WEAR SUN PROTECTION

Speaking of sun protection, protecting your skin and eyes from the sun is essential. Wear a pair of running sunglasses to protect your eyes. Sunscreen is a must-have to protect your skin from potential sunburns and reduce your risk of skin cancer over time. Friendly reminder that sunscreen application is not “one and done” as experts recommend reapplying every hour, especially if you’re a heavy sweater. Exposure to direct sunlight is a culprit of overheating on warm days. Even with sunscreen, it’s best to choose well-shaded routes when possible.

LEAVE YOUR DOG AT HOME

If you usually run with your dog but it’s above 80 degrees, it’s best to leave your dog at home for their safety. If you bring your dog along, avoid the hot pavement to protect their paws and hop on a trail or gravel path where the ground retains less heat than paved roads. Make sure your pup gets adequate water before you head out. If you plan on being outdoors for a while, carry water with you to ensure your dog stays well-hydrated and healthy.

BE STRATEGIC WITH TIMING

As much as runners love sticking to a workout schedule, don’t plan hard runs during the first heatwave of the season until your body has had the time to acclimate to the heat. Save the speed workouts and long runs for cooler days or the treadmill, instead opting for easier base runs in the heat at a relaxed pace, focusing on effort more than speed. Allow yourself to take walking breaks and drink water as needed. While the hottest hours of the day may vary, avoid running between 10am and 4pm when the sun is at its peak and humidity starts to climb.

BE WARY OF HUMIDITY

As your body temperature rises during exercise, the rate of blood flow and sweat increases to promote heat dissipation. Moisture in the body absorbs the heat generated from a rise in body temperature during exercise and is pulled to the skin’s surface to cool you down via evaporation. When running in a humid climate, the additional moisture from the atmosphere interferes with sweat evaporation, inhibiting your body’s ability to cool off and negatively impacting aerobic performance.

LOOK OUT FOR HEAT EXHAUSTION

While heat exhaustion is avoidable if the proper measures are taken, it’s best to know the warning signs so you can act quickly to protect yourself and others should the need arise. Here are the most common symptoms of heat exhaustion according to the Centers for Disease Control:

• Heavy sweating
• Cold, pale, and clammy skin
• Fast, weak pulse
• Nausea or vomiting
• Muscle cramps
• Tiredness or weakness
• Dizziness
• Headache
• Fainting

In many ways, summer supports better running. More daylight hours give you more time for longer runs and you don’t have to worry about ice or snow. That being said, listening to your body and intuition is important, especially when running in hot temperatures. Take proper precautions, check the temperature before you head out, and remember every midwestern Dad’s words of warning; it’s not the heat that gets you, it’s the humidity.