With the arrival of high temperatures and the summer heat just weeks away, our training sessions can become an exhausting challenge. That is why carrying out proper preparation, maintaining optimal hydration levels, and choosing a suitable time of day are essential tips you should follow to run in hot weather and avoid further problems.
For both runners who are just starting out in this world and those with more experience, in this post we share and remind you of the tips to help you enjoy yourself to the fullest, without your performance or health being affected during this summer.
What is the best time of day to go running?
A general recommendation for avoiding heatstroke, and one that is not only advised for running, is to avoid the times of day when temperatures are highest. Throughout the day, temperatures reach their highest point around 2:00–3:00 p.m.
It is advisable to go out first thing in the morning or late in the afternoon, or even at night.
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Although this advice may seem obvious, it is surprisingly common to see people running under the scorching sun, with temperatures above 30–32 degrees. This practice is a serious mistake, since exposure to high temperatures can lead to serious consequences, such as cramps, extreme exhaustion, and even fainting.
Also, remember to use sunscreen every day, with an appropriate sun protection factor. Apply it 30 minutes before leaving home.
Stay hydrated before, during, and after:
When it is hot, the body seeks to regulate its temperature through sweating, resulting in a significant loss of fluids. Before, during, and after running, make sure you drink enough water to stay hydrated.
On hot days, therefore, the risk of dehydration increases, and we lose mineral salts such as sodium, potassium, and magnesium. It is also essential to replenish them.
It is advisable to carry water, an isotonic drink, or salts with you so you can drink them throughout your training session. If you are not used to doing so, there are belts and backpacks specifically designed to allow you to carry everything you need with you.
What is the most suitable clothing for hot days?
Choosing the right clothing for running in summer is crucial. Avoiding tight clothing can help improve air circulation. It is important to choose technical fabrics instead of cotton or compression garments, as the latter can increase heat retention and make us feel uncomfortable.
In addition, the color of your clothing plays an important role. Choose light colors that reflect the sun and do not absorb heat. We also recommend wearing a cap and UV-filter sunglasses to protect yourself from the sun during your sessions, in addition to applying sunscreen.
Know your limits and reduce the intensity:
Heat can negatively affect athletic performance, so in high-temperature conditions, it is important to adjust your pace and expectations. You may need to reduce the speed and distance of your training sessions, especially on the hottest days. It is essential to listen to your body and, if you experience symptoms such as dizziness, nausea, or extreme fatigue, stop and find a cool place to rest and rehydrate.