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8 Tips For Running In The Heat And Humidity

Tips for Running in the Heat

Summer brings sunshine and warmth, but it also brings high temperatures and stifling humidity, making running a formidable endeavor. However, fear not! With the following eight essential tips, you can conquer the heat and humidity, ensuring your runs remain enjoyable, safe, and successful even in the face of challenging weather conditions.


When running in the heat, our bodies undergo increased exertion compared to cooler weather. This necessitates a thoughtful consideration of the heat’s impact, both during our runs and when planning our training program.

The body expends significant energy in cooling itself, resulting in the alteration of several physiological parameters that affect our running performance. These include our pulse, breath, and lactic acid levels.

To regulate body temperature, blood flow is redirected to the skin’s surface, resulting in reduced blood supply to our muscles. As a result, the heart has to work harder, pumping more blood to compensate, leading to an elevated heart rate.

Therefore, it is crucial to be more attuned to our bodies and their needs when running in hot weather. By paying close attention to our body’s signals during runs, we can prevent unnecessary issues, some of which may pose risks to our overall health.

Acclimatization To Hot Weather:
During summer, our bodies adapt to the heat through acclimatization. It takes about 10 to 14 days for this gradual adjustment to occur. Understanding acclimatization helps us make informed decisions for safe and enjoyable running in hot weather.


Here Are 8 Essential Tips for Running in Hot Weather:

1. What Is The Best Time To Run In Hot Weather?

When confronted with hot days, it’s advisable to plan your runs during the cooler periods, which are typically early morning before sunrise or in the evening after sunset. This timing helps you avoid the peak heat and allows for a more comfortable running experience.

In locations where humidity levels are low, running in the late evening may be a better option. During this time, temperatures tend to be cooler, and humidity is generally lower compared to the early morning. Opting for the late evening can enhance your overall running conditions and contribute to a more enjoyable workout.

In areas with high humidity, humidity levels are typically higher during the early morning and at night. To combat this, it’s best to run early in the morning during the hottest months of the year. Starting earlier means cooler temperatures, which is important because heat and humidity can make it difficult for your body to regulate its core temperature, which is necessary for optimal performance and survival.

2. What To Wear When Running In The Heat?

When it comes to choosing the right clothing for running in the heat, consider the following tips, keeping in mind the importance of staying cool and comfortable:

  1. Opt for Dri-fit or moisture-wicking shirts: Choose shirts made from materials like Dri-fit that help wick away sweat and promote evaporation, keeping you cooler during your runs. Select bright colors with minimal writing to further enhance sweat evaporation.
  2. Consider UPF sun protection fabric: To provide extra defense against harmful UV rays, opt for shirts with Ultraviolet Protection Factor (UPF) sun protection fabric. This fabric offers an added layer of protection to your skin while allowing for breathability.
  3. Protect yourself from the sun: If running under direct sunlight, wear a Dri-fit bright hat, preferably in white, to shield your head and face from the sun’s rays. Don’t forget to put on runner’s sunglasses to protect your eyes and apply sunscreen with a high SPF to safeguard your skin.
  4. Choose moisture-wicking running socks: Instead of regular cotton sports socks, use specialized running socks with moisture-wicking technology. These socks help keep your feet dry by effectively managing moisture and sweat. They also provide temperature control, preventing discomfort during your runs.
  5. Prioritize lightweight and breathable shorts: Select shorts made from lightweight and breathable fabrics that allow for optimal airflow and ventilation. This helps in heat dissipation and prevents excessive sweating.
  6. Invest in a good sports bra: For female runners, a well-fitting and supportive sports bra is crucial. Look for bras made from moisture-wicking fabrics that provide adequate airflow and help manage sweat.
  7. Consider cooling accessories: Enhance your comfort with cooling accessories like cooling towels or other items specifically designed to provide instant relief in hot weather. These accessories can be soaked in water, wrung out, and worn on your body to help regulate temperature.

Stay hydrated while running in the Heat - Drinking water from bottles during the run.

3. Summer Hydration Tips For Runners

  • When it is hot, our body needs more fluids to cool itself and prevent dehydration. Therefore you should drink plenty of fluids, preferably cold, but not too cold. So, drink before you run, during, and after the running.
  • During the run, it is recommended to drink a small amount of water every few minutes than a large amount at once. Doing this will enable the water to cool the body instead of mainly filling the bladder.
  • Especially on long runs, it is suggested to drink also isotonic sports drinks, as they contain electrolytes, which are required for regulating your body’s water balance and for increasing your water absorption rate.
    Furthermore, an isotonic drink is easily absorbed and quickly leaves the stomach to ensure optimal efficiency and comfortable digestion.
  • Avoid dehydrating drinks such as coffee, tea, and sweetened juices, and especially do not drink alcohol before running.
  • Stay hydrated on long runs by carrying a sports bottle, or hydration pack, or wearing a water belt for convenient access to cool water or sports drinks.

4. Choose Shady Routes and Hydration Stations

When running in daylight hours, aim to plan your run along predominantly shaded routes, particularly toward the end of your run. Running in shaded areas can provide relief from direct sunlight and help lower the ambient temperature, making your run more comfortable.

Additionally, prioritize routes that have drinking fountains or water stations along the way. These hydration stations allow you to replenish fluids as needed and keep your body properly hydrated.
As you come across these stations, take advantage of the opportunity to cool your body down by pouring water on your head, neck, and wrist joints. This simple technique helps facilitate evaporation, aiding in the body’s cooling process and providing a refreshing sensation throughout your run.

Drinking from water fountain for staying hydrated while running in the summer
Drinking from a water fountain while running on a hot day

5. Nutrition For Running In Hot Weather

Don’t underestimate the significance of maintaining a healthy and balanced diet on warmer days. As a runner, it is crucial to consume nourishing foods that are rich in nutrients essential for runners and high in electrolytes. Consider incorporating the following options into your diet:

  • Watermelon has more than 90 percent water and is rich in potassium, vitamin C, magnesium, lycopene, and cucurbitacin E (antioxidant).
  • Peaches are a good source of potassium, beta-carotene, and vitamin C.
  • Avocado is a superfood for runners, rich in nutrients, vitamins B and C, monounsaturated fat, and potassium.
  • Blueberries have antioxidant and anti-inflammatory that helps muscle recovery after running.
  • Potatoes contain sodium, and potassium (in the peels) are two main electrolytes that can help restore electrolyte balance.
  • Almonds are filled with minerals, including potassium for heart health, calcium for bone health, and magnesium for energy production and electrolyte balance. They also contain iron, B complex vitamins, and vitamin E, which is a potent antioxidant with anti-inflammatory properties.

Electrolytes are minerals in your body that have an electric charge. They are in your blood, urine, tissues, and other body fluids. Electrolytes are important because they help: Balance the amount of water in your body. Balance your body’s acid/base (pH) level.”

“Fluid and Electrolyte Balance” – MedlinePlus.

Prioritize Post-Run Recovery: Essential Protein for Optimal Replenishment:
Replenishing fluids and energy after a run is crucial for your body’s recovery. The post-workout meal holds great significance, and it should prioritize including protein to support optimal recovery after running.

Nutrition for hot weather running - 
Basic Nutrition at Glance: Fruits, Grains. Vegetables, Protein
Basic healthy nutrition is made up of the five food groups in a plate template that you can follow to maintain a healthy diet.
Credit to USDA’s Center for Nutrition Policy and Promotion

6. Proper Electrolyte Balance: Consider Salt Tablets for Runners

Sweat is not just water; it contains vital minerals like sodium, potassium, calcium, and magnesium. When running in hot weather and sweating profusely, there is a risk of significant sodium loss, which can lead to low blood sodium levels (Hyponatremia).

To replenish electrolytes, especially sodium, that are lost through sweat during long runs, salt tablets can be an excellent option. These tablets help restore essential electrolytes, ensuring proper hydration and reducing the risk of heat cramps and muscle pain. It’s important to note that maintaining an appropriate level of sodium is crucial for your overall health, as extremely low sodium levels can pose serious risks.

Prioritizing proper electrolyte balance, including sodium replenishment through salt tablets, can greatly enhance your performance and help you stay safe during hot weather runs. Remember to consult with a healthcare professional or a sports nutritionist to determine the appropriate dosage and usage for your specific needs.

7. Safety Guidelines For Running In The Heat

Heat-Related Illness: Recognizing the Symptoms

When running in the heat, it’s crucial to be aware of the prime injury risk: heat-related illness. If you experience any of the following symptoms, it may indicate Heat Exhaustion or Heat Stroke. In such cases, it’s essential to take immediate action: stop running, find a shaded area, and seek help.

  • Look out for signs such as dizziness, decreased muscle coordination, weakness, vomiting, muscle cramps, loss of balance, disorientation, confusion, unusual headache, or hyperventilation.
  • Another indicator of heat-related illness or dehydration is a sudden increase in your heart rate, surpassing your regular pulse intensity. This emphasizes the importance of running with a heart rate monitor watch, as it can help you detect any irregularities and take appropriate precautions.

Managing Expectations: Performance in Hot Weather

In hot temperatures and high humidity, it’s important to acknowledge that running performance tends to decrease. Therefore, it’s advisable not to push yourself to break personal records on scorching days, as doing so can jeopardize your health. Instead, prioritize your well-being and adjust your expectations accordingly.

Listening to Your Body: Pay Attention to Pain

While running, always pay close attention to your body’s signals. If you experience a new and unfamiliar pain, it’s advisable to slow down your pace or even stop if necessary. Ignoring pain signals can lead to further injury or complications.

Preventing Chafing: Lubrication is Key

Running in heat and humidity can often lead to chafing, causing discomfort and irritation. To combat this problem, it is highly recommended to apply an anti-chafing lubricant before embarking on your run, especially in areas prone to chafing. This straightforward yet effective preventive measure is invaluable in enhancing your running experience, minimizing unnecessary discomfort, and combating the challenges posed by heat and humidity.


By being attentive to these factors and taking proactive steps, you can ensure a safer and more enjoyable running experience in hot and humid conditions. Remember to prioritize your health, listen to your body, and make adjustments as needed.

8. Embrace Treadmill Running as a Summer Alternative

When faced with scorching summer temperatures, don’t overlook the option of treadmill running. While it may not have the same allure as outdoor running, a workout in an air-conditioned environment can be an excellent alternative on exceptionally hot days.

Furthermore, consider incorporating cross-training into your indoor workout routine. Engaging in activities such as cycling, swimming, or strength training in an air-conditioned space or at least a shaded area can offer valuable benefits. Cross-training not only helps improve muscular strength but also enhances cardiovascular endurance, complementing your overall fitness goals.

By embracing treadmill running and incorporating cross-training activities, you can maintain your training routine, stay cool, and continue making progress even during the sweltering summer months. Remember to adjust the intensity and duration of your workouts based on your fitness level and goals.

Treadmill running on a hot day - On very hot days it is best to stay in an air-conditioned place and run on a treadmill.
Treadmill running is a good option on a warm day

➤ Running In The Heat Frequently Asked Questions

What temperature is too hot for running?

The temperature at which it becomes too hot for running can vary depending on the individual and the conditions. The Centers for Disease Control and Prevention warns that 95 degrees Fahrenheit (35 degrees Celsius) is when the body’s cooling processes start to fail, so it’s best to skip a run. You’ll also need to take humidity into account, since the higher the humidity, the hotter it feels. The Road Runners Club of America places the cap at 98.6 degrees Fahrenheit (37 degrees Celsius). It’s important to listen to your body and take necessary precautions when running in hot weather.

How much does heat affect the running pace?

Studies reveal that runners averaging ~5:45 pace or faster slowed approximately 1 second per mile for each 1° C (1.8° F) increase in temperature.
Runners who averaged 7:25 to 10:00/mile slowed between 4 and 4.5 seconds per mile for each 1° C (1.8° F) higher than 59° F.

How to stay cool while running in the heat?

1) Wear light (both in color and material), breathable, sweat-wicking fabrics. Make sure it’s something you’ve worn at least once while running.
2) Sip an icy drink before you head out
3) Choose your route wisely
4) Cooling the neck –  According to a study published in the Journal of Athletic Training, you may be able to run farther without fatiguing if you hold an icy towel on your neck before you head out.
5) Drink every 15 minutes
6) Pour some water over your head
7) Wear thin running socks

Runner holding LERMX 17 oz Soft Water Bottle & Handheld Hydration Pack

How do you acclimate to running in the heat?

Gradually ease into heat training by keeping a low intensity at first (quality runs can be done on a treadmill in a cool place). Depending on your normal running volume, fitness level, and natural heat tolerance, you may need to reduce your running volume slightly or significantly in the first days of heat exposure.

How do I get used to running in humidity?

To get used to running in humidity, follow these tips:
1) Gradually increase your exposure to humid conditions by starting with shorter runs at a slower pace and gradually increasing distance and intensity.
2) Time your runs during the cooler parts of the day, such as early morning or late evening, when humidity levels are lower.
3) Wear lightweight, breathable clothing that allows for better airflow and moisture-wicking.
4) Stay hydrated by consuming 4 to 8 ounces of fluids (sports drinks or water) every 15 to 20 minutes during your runs in humidity.
5) Monitor your weight by weighing yourself before and after running. For every pound lost, replenish with 16 ounces of fluid.
6) Listen to your body and adjust your pace or take breaks if you experience dizziness, fatigue, or signs of heat-related illness.


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