Beat the Heat: Essential Tips for Better Summer Running

By July, most of us are in it. We’re IN it. Heat, humidity, trying to beat the thermometer by getting out early - and often, not quite making it. Summer running can be brutal… and summer running can be great when you learn to approach it a little differently!

Read on for tips on staying cool, hydrating, and adjusting your workouts to stay safe and make the most of your running this summer. When you adjust your pacing, plan well and stay hydrated, summer running can be fun and rewarding instead of something to suffer through!

The #1 most important thing: ADJUST.

Adjust your expectations, your pace, and your approach for more enjoyable and safer running in hot or humid conditions.

It’s simply not possible to hit your usual pacing or expect to see your usual heart rate when it’s 80-90 degrees out there. It has been shown that the body has to work harder as soon as temperatures are in the 60s, and humidity makes it more challenging still.

By far the kindest and healthiest thing you can do for yourself is to run by effort. Yes, you will be slower when it’s hot. Yes, it will feel harder. But if you tune into your body, you can modify your run and get the same benefits out of it. You’re simply aiming for your normal RPE (Rate of Perceived Exertion); for example, if you know a tempo run is usually 6-7 out of 10, aim for the same feeling of 6-7. Learning to “feel your paces” is really valuable for when the conditions aren’t perfect.

You can also adjust your workout by adding extra recovery. Short bursts of intensity are not usually a problem in the heat, but you may need a little longer between intervals, or make sure you stay in the shade as much as possible.

If you can, run early in the morning or later at night when the heat is less intense.

Listen to your body.

Know what normal fatigue feels like for you, and stop or cut your run short if you’re feeling anything that is unusual - take action if you feel dizziness, weakness, nausea or cramps. Take any unfamiliar sensation seriously and don’t push it. For safety (and a distraction!), run with a friend or a group, and look out for each other.

Protect your skin and your eyes.

Always wear sunscreen, even if it makes you feel hotter. Shield your sensitive eyes with sunglasses, and consider the extra protection a hat or a visor is going to offer your face and your eyes.

Do what you can to stay cool:

Run early in the morning or later in the evening when temperatures are more manageable. If it’s much too hot, sometimes the treadmill in an air conditioned gym is your best option.
Wear lightweight running clothes - as light and breathable as you can. Every body can wear shorts!
Consider how you could cool off and lower your body temperature. Run through sprinklers, pour water over your head or down your back, stuff an ice pack in your sports bra. These all help! Cool off before and after your run, especially when you’re out there for a longer run.
Find routes with more shade; run on trails with tree cover or pick the shaded side of the street.

Female running coach and client taking a break during training session

Hydrate like you mean it.

When it’s hot you’ll need to take in more fluids than you’re used to. Always bring a water bottle or hydration vest on the run with you, and don’t forget the electrolytes. If you have a long run coming up and it’s very warm, try to hydrate more in the days leading up to it - you’re aiming for a good level of hydration before you even start your run, because it’s next to impossible to catch up once you become dehydrated.

How to know if you’re adequately hydrated? It’s the old test I’m sure we’ve all heard of: monitor the color of your urine. Lemonade is good, orange juice is bad!

Even a slight level of dehydration will raise your perceived effort and heart rate and impede your recovery. Once you get dehydrated it’s not easy to catch up, so think of this as something you need to pay attention to before, during AND after running.

Hydration = water + electrolytes

It’s not just water. Remember that you lose electrolytes through sweat, and you need to replace them. Find a hydration product you like and keep using it in high heat and humidity.

Look for products containing sodium, magnesium and potassium, and try different options until you find something that works well for you. If you’re someone who runs very early in the morning or you struggle to eat much before a morning run, you would likely also benefit from adding some liquid carbohydrates. Remember that while electrolytes can prevent dehydration and cramping, they don’t provide fuel for our muscles.

How to hydrate before, during and after a run:

If you have a weekend long run or race coming up, pay attention to hydration in the preceding days; don’t leave it to the morning of.
Hydrate well in the 2-3 hours before your run. You can stop drinking about 30 minutes before if you’re worried about needing the bathroom.
If your run is up to 45-60 minutes, plain water is usually enough. Any longer than that, however, and you should be adding electrolytes.
When it’s hot, carry water on every run and take small sips regularly. Don’t wait to feel thirsty. Find a way to carry water that you find convenient and comfortable - there are options from handheld bottles to hydration vests with bigger capacity. For hill repeats or track workouts, have a water bottle nearby so you can get frequent small sips between intervals.
Try cold coconut water as a refreshing recovery drink after your run.
If it’s very hot or you’re a heavy sweater, consider adding salt capsules or chewable salt tablets for some extra sodium. These can make a huge difference in how you feel on the run and how well you recover after!
Get specific! This sodium calculator helps you get some clarity on how much you actually need.

About the author:

Heini Tallent is an RRCA Level 2 certified distance running coach and licensed massage therapist with a holistic, client-centered approach to coaching. She helps recreational runners aged 40ish and up train with more confidence, feel more motivated, and discover sustainable ways of making running a healthy and enjoyable lifelong habit. She is currently training for her first Boston Marathon and studying to become a functional medicine certified health coach in 2025.