5 Simple Tips for Running in Hot Weather
The fact that the weather is hot doesn’t mean that you should change your daily routine when it comes to running. We are presenting you few important tips that will help you stay active during summer days.
It takes some time for the body to get used to the new conditions, high temperature, and higher humidity. Keep in mind that during the warmer days you will not be able to run at the same speed as usual and you should lower the intensity for 65 to 75% initially and later increase the intensity until you reach the standard level. You will need about 10 days in order to achieve this.
Check the air temperature and humidity before running
Before you go out, you might want to check what the exact temperature, humidity and concentration of allergens is. The latter is especially important for those who have problems with the respiratory system. High temperatures combined with high humidity are not suitable for running.
Pay attention to the warning signs
It is also very important to learn more about the symptoms of dehydration. Dehydration occurs when the body loses too many fluids through sweating, vomiting, diarrhea or exercise. If you don’t drink enough fluids during physical activity, you will feel dizziness and muscle cramps. Exhaustion and heart stroke can also be symptoms of dehydration
Drink plenty of water
Most people simply forget to drink water during running and they drink water when the exercise is finished which is wrong. You should drink water all the time and especially on hot days. If you are running more than 60 minutes, you should also drink some sports drinks that will replace lost electrolytes.
Run in the morning
During summer, it is the best idea to run early in the morning when the sun is not yet very strong. If you can’t do this, at least avoid running in the hottest period of the day around 4 PM. It is also a good idea to run right after the sun goes down.