Summer temperatures are intense. As the numbers climb toward the hundreds, many people turn away from their outside activities, seeking alternative exercise interests. It’s a calling that fulfills a personal daily desire. After all, running in the dead of a heatwave is rough. However, some enthusiasts don’t want to give it up completely.

If you’re a runner not ready to take a break, it’s important to consider changing how and when you complete your routes. Understand how the temperatures impact your routine and make choices to support your body.

1. Hydrate

It’s critical to hydrate throughout the year, not only during hotter days. However, warmer weather requires additional attention and care. Your body warms up during exercise, and as a result, it releases sweat which consists of moisture and nutrients. The sun’s intensity may increase this process, reducing your water and electrolyte levels. Up your water intake before a run, and, when you’re done, add a reliable electrolyte supplement to quench your thirst with a refreshing watermelon flavor.

Coffee may energize, but it is also a diuretic, removing water from your body. Develop the habit of carrying a water bottle with you wherever you go. Refill it often, and plan to consume at least half of your body weight. Also, limit your caffeinated beverages before a run.

2. Change Your Running Patterns

You may enjoy a run during the late morning or early afternoon hours during cooler months. However, these times are not suitable for hotter months as their often at peak temperature. Instead, change up your routines and schedules. Choose paths that have more breeze than others. Go earlier in the day or later at night when the sun isn’t beating down on your skin and the ground.

Also, workout out in this weather may push your body more. Drop your running days down, enjoy some off days or choose some inside complimentary activities. Run once, take a day off, lift weights and then run again. Allow your body to reset and recover.

3. Dress Appropriately

What you wear could impact how you feel during and after the run because certain clothes absorb heat and water. Therefore, invest in a few wardrobe pieces suitable for the hottest days. recommends selecting lighter-colored clothing that doesn’t cling to the body. It’s not a good time to pick out tight shorts or leggings.

Darker clothes take in the sun’s rays, building additional warmth. Thus, blacks and dark blues could increase your body temperature. Instead, opt for your whites or light blues and grays. In addition, you may like a close-fitting tank top, but it’s hindering the air’s flow. It clings to your skin and doesn’t permit the breeze to pass through. Looser shirts and shorts allow the draft to move around, cooling you down slightly.

4. Monitor Your Condition

Remain aware of how you feel throughout the run. According to, heat exhaustion happens when the body experiences a surge in temperature, falling in the range of 101 to 104 degrees. While you may not know your precise temp, you may recognize the other occasional changes in your body, such as stomach upset, dizziness, breathing difficulties and increased heart rate.

If these symptoms set in, stop running immediately. Seek a cool spot, and drink water. Prop up those legs and take it easy. This step may require you to sit on the ground under a tree. Do it if you’re out of the sun and allowing your body to rest. If you can, call a friend to pick you up, and get inside into an air-conditioned room. You may also consider a cool bath.

Reinvent your run if you aren’t ready to forgo them this summer. Protect yourself by getting lighter clothing that isn’t tight. Consider modifying your running time and paths to bring cooler weather, and focus on hydration throughout the day. Grab those sneakers, and get going. You’ve got ground to cover.