How to Protect Yourself When Running During Summer

Albert Howard

Updated on:

How to Protect Yourself When Running During Summer

Summers present the perfect weather to be outdoors, exercising, and interacting with other people. While it is such a good time, it is important to understand that running in the heat can also risk your body, especially due to the excess sun. You shouldn’t worry about this as there are ways that you can protect yourself when running during summer. Let’s look at a few ways on how you can protect yourself when running during summer.

Keep Your Body Hydrated

Staying hydrated is your first shot in preparing yourself for a summer run. Whether running or not, you must take water every thirty minutes during the hot season. You can also check when your mouth feels dry so you can take some water. When running, you will realize that your body sweats and loses moisture. To rejuvenate your body, you must carry a water bottle during your runs or workouts. While the doctor recommends that one takes at least eight glasses of water, you might want to increase the intake during hot days. If you are running for more than one hour, ensure that you carry your hydration pack, so your body doesn’t tire out.

Get the Right Running Outfits

What’s better than wearing the right clothes when running? Well, you must ensure that you wear breathable outfits, so your body stays cool during the high temperatures. During your runs, you should go for synthetic fabrics as they are effective in taking up sweat and can quickly dry up. Besides regulating your body temperature, the outfits are comfortable. When choosing these trail running outfits, you should consider wearing light-colored clothes as they prevent you from taking in too much heat. Other features you need to look out for when choosing the clothes are short-sleeves and tank tops. You must also get the right running shoes. Like clothes, these shoes need to be breathable and suitable for athletics and fitness training.

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Plan Your Time Very Well

When is the sun hottest in your area? Depending on your location, the hottest times of the day will vary. Most experts advise against running between 10 AM to 4 PM. This is because the sun’s rays are at their hottest and strongest. Additionally, during this time, the humidity will climb, and it could be difficult for you to cope as you run. Instead, you can plan to wake up early in the morning or evening. Regardless of your selected time, you must carry a bottle of water to keep your body well-hydrated throughout your run.

Listen to Your Body

How do you know that your body is okay with your pace? Whether following a body fitness or training plan, you must learn how to listen to your body. This is even more important when you are running under hot temperatures. The body has mechanisms to protect itself from overheating and draining water. This means your pace will go down when you run in high temperatures. If you are thinking of running in summer or hot temperatures, you must consider your efforts instead of your pace. Give yourself some breaks and listen to any issues with your body.

Carry Your Sun Protection Always

Besides hydrating the body with water, you must carry your sun protection. This protects your skin and sensitive areas such as the eyes and face. Other sun protection measures include wearing a hat to protect your scalp, using sunglasses to protect your eyes and sunscreen. The latter should be applied to your open skin at least every hour to ensure it is protected. You don’t suffer from skin damage or any premature aging signs. When shopping for sunscreen, ensure that you get the right sports sunscreen with the right amount of SPF.

Understand the Signs of Heat Exhaustion

Have you experienced heat exhaustion? If you have never experienced it, you must know how to spot it and stay prepared. Remember that this can happen to anyone whether they are running or not. It does not matter whether you are practicing trail running or road running. To protect yourself, you must know the signs of heat exhaustion. Some common ones include sweating heavily, cold and pale skin, nausea and vomiting, fatigue, fainting, and dizziness. If you experience anything like this, take a cold bath, relax, and lay down for a while. If it persists, call for emergency medical services.

Cool Yourself Using Water

Always use water to cool your body during these runs. If your body is overheating, the best way to cool the temperatures is by splashing water on your head and the rest of the body. Your body cools down and gives it that glow. Some of the best areas you can splash cold water are your face, scalp, the back of your neck, under the arms, and on your wrists. To avoid slipping and falling, make sure you do not get water into your runner shoes.


So, is it safe for you to run during summer? Well, running during summer is great when you are prepared and know what to expect. You must take proper precautions to make it through the high temperatures. With these tips, you get to avoid your risk for dehydration, heat exhaustion, and sunburns.

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