With the hottest days of summer just around the corner, it is important to make sure you know how to run safely in the hot summer weather. Make sure you run during the right time of day. Remember to always check the temperature, heat index and air quality before you go for a run.
1. Time Of Day and Location
It is best to avoid running during the hottest part of the day. If you can, try to run either earlier in the morning or in the evening when the weather has cooled down a bit. If your typical running route lacks shade, mix it up. Find a route where you can run in the shade as well as the sun.
2. Check The Temperature, Heat Index and Air Quality
Do not run when the temperature is above 98 degrees and the humidity level is above 70 – 80%. When it is that hot and humid outside, your sweat does not evaporate from your skin. When your sweat does not evaporate from your skin, your body is unable to cool down. This can quickly lead to overheating.
Be sure to also check the air quality before you go on your run, especially if you run in the city. When the air quality code is orange, people with upper respiratory problems or who are sensitive to air pollution should not run. When the air quality code is red, it is not safe for anyone to run.
3. Stay Hydrated
Make sure you are hydrated before you run. Try to drink at least 16 oz of water two hours before you run. This allows your body enough time to process the water and keep you hydrated. You can probably wait to drink water until after your run if you are running less than four miles. If you are running greater than four miles, make sure you either bring water with you or stop for water along your route. Do not wait until you feel thirsty to drink water; if you are feeling thirsty, that most likely means you are already experiencing the early symptoms of dehydration.
When running in the summer, try to run during the morning or the evening. Do not run if it is really hot and humid or the air quality index is red. Most importantly, stay hydrated! Click here for more running tips and information.