Stay safe and well on your runs this summer

Run during the cooler parts of the day, such as early morning or late evening. Avoid running between 10 a.m. and 4 p.m. when the sun is at its peak!

If you’re going for an early run, set your alarm and go to bed earlier, too. Remember that a good night’s sleep is essential for your body’s recovery.

If you’re running later at night, you can include specific foods in your diet and use some strategies that will help you get a good night’s sleep each night.

Opt for routes with plenty of shade to help keep your body temperature down. Running near water bodies like rivers or lakes can also be cooler and more refreshing.

I know that training indoors isn’t as cool as going for a run on the street, but it can be a good strategy to escape and protect yourself from higher temperatures. Gyms usually have air conditioning, which makes the running environment more pleasant.

It’s essential to listen to your body and adjust your pace accordingly. Slow down and take walking breaks if necessary. Your body is already working harder in the heat, so there’s no need to push yourself too hard.

I know that not everyone likes to slow down, but it’s better to slow down a little than to get sick during a workout.

Wear light-colored, loose-fitting, and moisture-wicking clothing. A hat and sunglasses can help protect you from the sun.

Avoid wearing 100% cotton socks while running. Your feet, like the rest of your body, will most likely sweat profusely. Look for synthetic materials like polyester, acrylic, or other moisture-wicking fabrics. This helps to prevent unpleasant blisters.

Don’t forget to apply sunscreen to exposed skin.

Pay attention to signs of heat-related issues like dizziness, excessive sweating, or confusion. If you experience any symptoms, stop running immediately, find a cool place, and hydrate.

According to the National Academy of Sports Medicine, the recommended fluid intake for men is ~3.7L/day (approx. 16 cups) and ~ 2,7- 3.0 L/day (approx. 12 cups) for women.

Fluids from all food and beverage sources count towards these amounts.

Typically, about 20% will come from foods (especially fruits and vegetables) and the other 80% from beverages (including caffeinated beverages). Keep in mind that this figure may rise depending on the length and intensity of your workouts.

While drinking water is very important, you can also get it from food.

The longer the exercise, the greater the importance of hydration (water and electrolytes) and energy replacement.

It is recommended that hydration (~150-250ml) starts within the first 15 minutes of exercise and continues every 15 or 20 minutes. The hotter it is, the greater the water loss, the faster you should replace it.

Ensure you have the right hydration storage gear for training and race day. For runners, you can take a hydration vest with bottles of cool or cold water. If the race is shorter (~ 5k), insulated handheld water bottles or soft flask bottles are an easy and convenient way to keep your liquids cool while you are running.