1. Run in the coolest part of the day. In the summer, that is almost always the morning, before the hours of sunshine have their baking effect. If you can't run in the morning, the next best time is dusk, when the sun is starting to go down. The air temperature may still be high, but the sun angle is decreasing, and its effects lessen as it sets. Avoid running in the hottest part of the day, which is generally from 10 AM to 6 PM.
2. Stay in the shade. The temperature in the shade can be significantly cooler than in direct sun. This is another reason to run early or late in the day when the lower sun angles create more shade. Do your walking breaks in the shade so you aren't overheating during your recovery time.
3. Wear sunscreen or sun block. Although some sun exposure is needed to help your body produce vitamin D, the cumulative effects of sun exposure is the primary cause of skin cancer. Use a minimum of SPF 15, and reapply as needed. Sunscreen can also lower your skin's surface temperature, which is an added benefit.
4. Hats and sunglasses help too. Protect your eyes with sunglasses and a hat with a bill. Choose a light colored hat to reflect as much sun as possible.
5. Drink early, drink often. Our thirst is a poor gauge of our water needs while exercising. Drink before you are thirsty, and every 15-30 minutes throughout your run. Water is all you need, but for longer runs (more than two hours), it's a good idea to get some electrolytes from a sport drink too.
6. Run with a friend, or tell someone your route. This is always a good idea, but especially important in the heat. Know the signs of heat stress and heatstroke, which include disorientation and cessation of sweating. If you or your partner have these symptoms, stop immediately, get to the shade, get some water, and seek medical help.
7. Shorten or slow down your runs in severe conditions. Heat can add 10-20% more stress than a cool day. You need to slow down and shorten the run to adapt.
8. Adaptation to heat takes 2-4 weeks. In our climate, you may not fully acclimatize to heat all summer because we don't always have several weeks in a row of heat. Realize that although you have been running in heat, you may not be fully acclimatized.
You may not be able to beat the heat, but if you follow these tips you'll survive to run another day. Tie goes to the runner!
