There are few runners who prefer steamy mid-summer slogs to crisp autumn runs. But even though hot weather can make running challenging, it doesn't have to stop you in your tracks. When not addressed properly, heat can cause cramping, heat exhaustion or even heat stroke. But by being conscious of the weather and taking the proper precautions, runners can avoid the maladies associated with hot weather.
The first and easily most important tip to remember when hot weather approaches is to stay hydrated. Before, during and after every run, make sure you are drinking water and, ideally, pairing that water with a drink containing electrolytes.
I recommend purchasing a product called Nuun, which comes in tablet form and dissolves in water. Nuun is an electrolyte drink, similar to other sports drinks but without the excessive sugar. Electrolytes are important because they help your body hold onto water so it can be used more effectively. It is hard to determine the exact amount of water that is correct for each runner because runners' bodies each use water at different rates.
At the end of the day, the best practice to maintain proper hydration levels is to make sure you are drinking water steadily all day. You never need to drink an uncomfortable amount of water, as doing so will lead you to urinate often, thus losing fluids. Instead, have a bottle of water with you that you can sip on as the day moves forward.
During runs in hot weather, it is also important to carry water or electrolyte drinks with you. There are a number of ways to do this. Handheld water bottles are one of the most common methods and several brands make handheld bottles specifically for running. Hydration belts are another good option and work for runners who do not like to carry water in their hands. Water bladders in backpacks are the most effective way to carry a large amount of water on a run, such as if you are going for a long run in the woods with no water access. The final method is planning a route with water fountains, but this greatly limits the frequency with which you can drink water.
The final tips for running in hot weather are simple. When the temperature goes up, adjust your runs. Go shorter and slower than you usually would, because pushing the pace in hot weather can lead to exhaustion which negatively affects training. Also, try to run early in the morning or late in the evening, when it tends to be cooler/less humid. Finally, try to run in shady areas to hide from the sun. Summer heat shouldn't mean you must stop running. If you are cautious about drinking enough water and slowing down your pace, summer training will be just as effective as each other season.