6 Tips for Running in Hot Weather

June 26, 2023

We try to run no matter the weather, but that doesn't mean that temperatures don't dictate our gear, our route, or the duration of our run. To maintain our weekly mileage, we've come up with a few tips and tricks for running in high temps.

A man running on a windy desert trail.A man running on a windy desert trail.

Stay Hydrated

Running in hot weather will dehydrate you more quickly than at any other time. It is critical to give your body the fluids it needs to operate safely and comfortably. Remember to drink water before, after, and during your run and to replenish with electrolytes.

If you are unaccustomed to carrying water on shorter runs, experiment with a handheld water bottle or a hydration vest. It's always better to have water and not need it than to run the risk of needing it and not having it.

Pick the Right Time of Day

Avoid running at the hottest part of the day by opting to rise earlier and hit the pavement at first light when temperatures are coolest. Always wanted to be a morning person? This is a great way to motivate yourself into building the habit of waking up early. Not interested in sacrificing sleep for cooler temperatures? Enjoy the soft light of dusk and head out when the temperature begins to drop again.

A woman running on a windy paved road.A woman running on a windy paved road.

Protect Your Skin

Wear a light, breathable hat like the Active Cap to wick away sweat and protect your face from powerful UV rays. Wear sunscreen with SPF 30 or higher on every run. Not only will you reduce your risk of developing melanoma, but you'll avoid an uncomfortable sunburn.

Change Up Your Route

Seek shade while running in the heat. It's a good time to check out some local trails to take advantage of tree shade and cooling creeks. If you don't have access to trails or would prefer not to venture out alone, explore neighborhoods in your city that have mature trees. A new route will stimulate your brain and could be the perfect strategy for running in hot weather more comfortably.

A woman running on a trail in the desert.A woman running on a trail in the desert.

Wear the Right Clothing

Opt for apparel that is light, ventilated, and moisture-wicking. Avoid cotton and choose synthetic fabrics designed for athletic use.

Keep in mind that your feet are more prone to sweating in the summer, causing friction and risking blisters. Our top pick for the best socks for running in hot weather is the Run Lightweight No-Show. Its ultra-thin cushioning, individually wrapped toes, COOLMAX fibers, and no-show height make it the perfect sock for running in hot weather.

Listen to Your Body

As the seasons change, so do our individual needs. Be mindful of your body's cues and accept that you may have to slow your pace in hotter weather. Allow yourself to take walk breaks throughout your run and know when to call it quits. Nausea, dizziness, and headaches are all signs of heat distress.

If you sweat excessively while running in the summer, you will need to replenish your electrolytes, as increased temperatures lead to more sweating and a higher rate of electrolyte depletion. You can aid your recovery with hydration powders, sports drinks, or unsweetened coconut water. 

Two people running on a gravel trail by the beach.Two people running on a gravel trail by the beach.

Take a holistic approach to running in the heat by following these tips. Soon you will find out what works best for you so you can get out there day after day all summer long.