Sunshine and warm weather are great inspiration for anyone to lace up her running shoes and hit the road (or trail, depending on your preference). As fun as summer can be for runners, those hot temperatures can prove dangerous.
So, before you head out for a jog, make sure you've taken these tips into account:
"Drink 8 ounces of water or a sports drink 1 hour before heading out on a run."
1. Hydrate before, during and after.
One of the simplest ways to avoid cramps, heat stroke, dizziness, lack of energy and dehydration, among other things, is to stay hydrated. While you may not want to guzzle a quart of liquid before hitting the trail, try to drink 8 ounces of water or a sports drink one hour before heading out on a run, Runners' World advised. Depending on the length of your run, you might consider bringing a water pouch with you or planning a jog where you know there are water fountains. When you get home? Just steadily drink water throughout the day.
2. Protect your skin.
Before heading out the door, find your sunscreen (at least SPF 15) and apply it everywhere. Since you'll be sweating, invest in a sports sunscreen - it's sweat-proof and waterproof - and an anti-chafing stick, which will help prevent heat rash anywhere your shoes or clothes rub against your skin. Lastly, grab a hat and sunglasses. These will help to protect your eyes from harmful ultra-violet rays.
3. Plan your transition.
Running in hot weather can be harder, resulting in slower times, at least at first. Runners should give their bodies time to adjust to higher temperatures on their first few outings before ramping up. Specifically, the American Running and Fitness Association recommended on your first run in the heat, you reduce intensity by 65 to 75 percent.
4. Think about your clothes.
When running in the heat, what you're wearing and what it's made of can make all the difference between a great run and a torturous jog through what feels like the high desert. Runners Academy advised individuals to wear light-colored technical fabrics. These items are designed to stay dry, wick sweat away and prevent chafing. While it's a good idea to wear cotton fabrics in your everyday life, this fabric is a big no-no for summer running - it will grow heavy with sweat, which inhibits breathability and your body's ability to cool itself.
5. Run early.
By getting up and out the door early in the morning, you'll be missing the worst of the heat, which occurs between 3 p.m. and 5 p.m. Plus, your core body temperature is the coolest at night and, in fact, it's the lowest right before you wake up, meaning it will take longer for your body to overheat, wrote Training Peaks.