The heat of summer has descended upon us. And that means it’s time to take precautions and stay safe when outdoors. While these tips are directed toward running during the summer months, the information is valuable to anyone spending time out in the heat.
- Drink plenty of water. Sweating removes a lot of water from your body that needs to be replaced. Be sure to drink plenty of liquids while outdoors to avoid dehydration. If you are outdoors for an extended period of time, you may consider a drink that replenishes your electrolytes as well. Gatorade is a popular choice, as is Nuun which can be added directly to your water bottle. Choose a route that has plenty of water fountains or carry a handheld water bottle or hydration pack.
- Wear light colors and loose-fitting, lightweight materials. Light colors will reflect the sun, keeping you slightly cooler. Also opt for lightweight materials such as wicked technical shirts that are designed to keep you cooler.
- Wear sunscreen. The sun can be brutal so it’s always important to protect yourself against the harmful rays.
- Try to pick a shady route. Temperatures will be slightly cooler in the shade and will help you avoid having the sun beat directly down on you.
- Slow the pace down considerably. Don’t expect to maintain your usual pace when the temperature soars. Your body needs the additional time to cool itself down and pushing too hard is taxing on your cardiac and respiratory systems.
- Run early in the day when it’s coolest. Running before the sun comes up and heats everything up is ideal if you choose to run outdoors. The early morning hours are the coolest of the day.
- Use a treadmill. If it’s just too hot, find a treadmill and take advantage of the climate controlled environment. You can still work up a good sweat indoors with the fan on!
- Allow your body time to acclimate to the heat. It takes time to get used to running in the heat. Be sure to give yourself time to adjust to the increased demands that heat places on your body.
- Heed heat warnings. Warnings are there for a reason. Ignoring them can have very dangerous consequences. Carefully consider heat warnings and stay inside if it’s too hot or otherwise unsafe.
- Lower your expectations. Running in the heat is tough, even for the best, most experienced runners. If you are expecting improvement during the summer months, you may be disappointed as it is difficult to make progress in extreme temperatures. Keep working even at a slower pace and you’ll see improvement when the temperature drops!
It’s also helpful to know the warning signs of dehydration and heatstroke. Signs of dehydration include increased thirst, inability to sweat, headache, dizziness, heart palpitations or decreased urine output. A throbbing headache, fainting, rapid breathing, or nausea may be signs of heat stroke and should be addressed immediately.
Be sure to stay safe this summer when running or enjoying any type of outdoor activity!
Do you run outdoors during the summer months? How do you make sure to stay safe when you are outdoors?
Angie says
June 22, 2016 at 10:02 amSafety when running is so important! I can’t tell you how many times I’ve seen runners out before the sun or after the sun sets that are wearing dark clothing and running in the road. That’s just crazy, and TOTALLY unsafe!
William Sweeney says
June 22, 2016 at 11:56 amI am going to have to send this to my wife!! She is just getting into running and I worry about her safety sometimes, great tips!
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Stacie @ Divine Lifestyle says
June 22, 2016 at 11:59 amThese are all great tips. Living in Georgia, I can say that you definitely have to respect heat advisories.
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Heather Lawrence says
June 22, 2016 at 3:37 pmI don’t run but my husband does so I will pass these tips on to him.
Normally I ride my bike when he goes so we are still out together but it’s not as hard on my knees. lol
OurFamilyWorld says
June 22, 2016 at 8:37 pmThese are awesome tips. I don;t run, but I walk. These tips are also important for me.
Kelly Hutchinson says
June 22, 2016 at 11:40 pmThese are really great tips Some people just are not aware of the dangers and definitely need to keep safe while running.
Kelly Hutchinson recently posted…5 Ways to Have Better Digestive Health #NuCulture
Stephanie Pass says
June 23, 2016 at 12:28 amThese are great tips for runners. I tend to use an elliptical and sort of “run” on it where I get up to speed. It’s much easier for me to exercise that way than run.
Annemarie LeBlanc says
June 23, 2016 at 12:55 amThanks for these awesome tips. I will pass this information on to my two cousins who are avid runners. They would find these tips useful. I do not run because my doctor does not allow me to.
Jay Simms says
June 23, 2016 at 9:58 amI never thought of putting on sunscreen when I go on a walk. I’m going to start doing this from now on.
Ann Bacciaglia says
June 23, 2016 at 1:27 pmRunning early in the day is a great idea. I will have to share these tips with my friend. She just started running.
Lori Felix says
June 23, 2016 at 3:09 pmI’m more of a walker than a runner but I only walk/run outside when the weather is cooler. During the summertime I try to avoid doing too much physical activity in the California sun and prefer trips to the gym.
Christy Garrett says
June 23, 2016 at 10:56 pmWe opted to get a gym membership because of the summer heat. Plus, I love being able use the weights. If I decide to walk outside, I wait until it is cooler outside. I don’t over do it bc it can still end up in the 80s even after dark in Texas.
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Kristine Foley says
June 24, 2016 at 10:55 amGreat tips! I enjoy running outside, but it’s just too hot for that here in the Summer so I’ve been hitting the treadmill!
Shaney Vijendranath (youbabyandi) says
June 24, 2016 at 1:26 pmIts so important to be hydrated. The sun gets really hot here in South Africa. I’m always carrying a bottle of water with me.
Happy Hiller says
December 13, 2020 at 11:35 amGreat tips to keep in mind! Thank you.