In the middle of summer, the heat has set in and most runner’s have become slightly more acclimatized to the weather. However, if you typically run in the early morning/evenings when the temperature is lower, and you’re faced with an afternoon run, it can still be a shock to the system. Much like winter running, what you wear can help you survive the run no matter what the conditions are. Keeping sun safety, hydration, and thermoregulation in mind, these are some of the best ways to beat the heat.
Wear technical fabrics
We’ve all heard that cotton is the enemy, and it certainly is when it comes to running in the heat. Unlike moisture-wicking technical fabrics, cotton absorbs sweat which weighs the clothing down and puts you at risk of chafing. Technical fabrics are breathable and pull moisture away from the body to keep you cool through evaporation of sweat.
Keep it loose and light
Looser fitting shirts help to keep you cool by offering more ventilation as the air can move through the clothing unlike tighter fitting clothing which can retain body heat. Choose light colours as they reflect the sunlight, whereas black/dark colour absorb the sun’s heat. This will put you at risk of overheating.
Protect your head
Your body releases a lot of it’s heat through your head, so it’s important to wear a technical fabric hat or visor. The benefit of a cap is that it protects your scalp from getting burnt, and can be stuffed with ice or soaked with cold water to cool you down even further. Visors help shield your face and eyes from harmful UV rays, but do leave your head exposed to the sun.
Keep your eyes relaxed
It’s easy to forget how much energy squinting takes out of you while on the run. It causes unnecessary energy expenditure and can cause headaches or migraines. Grab a pair of UVA & UVB protected sunglasses to keep your eyes relaxed and protected from the sun’s harmful rays.
Slather on the sunscreen
Skin is the body’s largest organ, so it’s important to protect it. Make sure to apply sunscreen wherever there may be skin exposure; if you plan on delayering throughout the run, don’t forget those areas too! Opt for at least SPF 30 and waterproof so that it stays on as you sweat on the run.
Accessorize with hydration
Running in the heat causes your body to sweat more and lose water and electrolytes at an alarming rate. If not replaced in a timely manner, it puts you at heat of dehydration and susceptible to heat-related illnesses. Use either a hand-held bottle, a fuel belt, or a hydration pack for easy access to fluids. If you aren’t a fan of carrying something while you run, plan a route that passes by water fountains or convenience stores where you can pop in to grab a sports drink if necessary.
