Running in a heatwave and the challenges this brings is a hot topic (both literally and figuratively). It’s good to be aware of how your body reacts in high temperatures, especially if you’re used to cooler conditions. With just a few small adjustments, you can still enjoy your run and stay safe. This is now more important than ever, as the newspapers are full of articles on the challenges the heat can bring for runners. if you are eager to learn more, we have published a few other blogs as well on running in extreme circumstances, like for example the Singapore marathon
As someone who’s made peace with summer runs in high temperatures, I’ve learned that you don’t have to be afraid of the heat. With a few easy adjustments and some smart planning, you can still enjoy your runs, stay safe, and maybe even start to look forward to those golden run while completely covered in sunlight. Here are three tips that help me get through the hotter days, and maybe they help you too.
1. Hydrate before, during and after (drink, drink, drink)
You probably know this already, but it’s worth repeating: drinking well is crucial. As a general rule, you lose around half a liter of liquid when running. On hot days, that number goes up quickly. Water is good, but on warm days, it can be smart to add a little extra. Think of sports drinks or just a simple hydration tab with electrolytes. These help your body absorb fluid better and replace some of the salts you lose through sweat. I usually carry a bottle or plan a route with a water stop, just to be safe. Also don’t forget to hydrate after your run, your recovery will thank you for it.
So what should you do?
- Start early: Don’t wait until you’re thirsty mid-run. Hydrate throughout the day before your workout. A good rule of thumb is to drink water consistently in the hours leading up to your run.
- Use electrolytes wisely: When the temperatures rise, plain water might not be enough. As mentioned, I like to drop a hydration tab into my water bottle before heading out. These tabs usually contain the electrolytes you’re losing through sweat and help your body absorb fluids more effectively. Sports drinks can work too, but be mindful of added sugars (they do add-up)
- Recovery hydration: After your run, don’t just chug water and move on. Give your body what it needs to recover: a balanced drink with some sodium and potassium can ease fatigue and support muscle recovery. Sometimes I’ll mix a little sea salt into a glass of fresh juice as a homemade electrolyte boost. Coconut water works great as well!
2. Dress for the weather
Wearing the right gear makes a big difference. yes, running gear looks nice and for many of us it is part of our style. However, it is also your front-line defense against heat stress.
Personally, I stick to:
- Light-colored clothing: Dark colors absorb heat, while light tones reflect it. A white or pastel top can keep you noticeably cooler than a black one.
- Loose-fitting gear: Air circulation is your friend when the heat is on. Tight clothes can trap heat, while looser garments allow for better airflow.
- Shorts and sleeveless tops: It might sound obvious, but less fabric means less trapped heat. Just make sure your gear still provides sun protection where needed.
- Hats or visors: On especially sunny days, I throw on a lightweight running cap or visor. It shades your face, protects your scalp, and even helps manage sweat. A visor allows for better heat release from your head if you tend to overheat easily.
- Moisture-wicking socks: Don’t forget your feet! Your socks should be breathable too. Hot, sweaty feet can lead to blisters and discomfort, so invest in a good pair made for summer conditions.
- Sunglass: They are there to protect you from the excessive heat and you also simply need them to find your way around. Can be a bit annoying, especially when you sweat so invest some money in a proper pair.
In short, treat your running wardrobe like your equipment. When the heat is on, every little edge helps.
3. Don’t skip the sunscreen
This one doesn’t fight the heat itself, but it does help you feel better after. A sunburn can really mess up your day (and your run), especially when your skin is already warm and sensitive. I try to put on sunscreen about 15 minutes before heading out, and I look for a sweat-resistant one so it doesn’t run into my eyes. Regular sunscreen may melt off halfway through your run. Look for options specifically made for sports or labeled “water-resistant”. Also, don’t forget your ears, the back of your neck, your arms, and even the tops of your hands. If you wear a cap, you’ll still want sunscreen on your face, especially around your cheeks and nose.
It’s a small step, but it makes a big difference.
4. Train during peak temperatures
Another reason not to shy away from running in the heat is that it builds valuable heat adaptation, especially if you’re training for a race that could take place in warm conditions. And yes, there are many international races that take place in extreme circumstances (like the Badwater marathon, or Dubai marathon, or Kuala Lumpur marathon).
Just like your muscles need time to adapt to new distances or speed work, your body needs repeated exposure to higher temperatures to learn how to manage heat more efficiently. Practicing runs in the heat helps improve your body’s ability to cool itself, regulate heart rate, and retain electrolytes, giving you a real performance edge on race day. Over time, you’ll notice that your perceived effort decreases, your sweat response becomes more efficient, and especially your recovery improves. This adaptation doesn’t happen overnight, it can take one to two weeks of consistent heat exposure to see real benefits, but the payoff is worth it. By training smartly in the heat now, you reduce the risk of being caught off guard when the weather turns up the intensity on race day.
Also, if you ever consider running a (half) marathon at a place well known for the extreme heat/ humidity please take at least two weeks to acclimatize to the local circumstances.
Running in a heatwave – mindset and timing matter too
While gear, hydration, and protection are key, your approach to the run itself can make a big difference when temperatures climb.
- Run early or late: If possible, schedule your runs for early morning or late evening when the sun isn’t at its peak. You’ll avoid the worst heat and enjoy a quieter, more peaceful experience. At Day One we are anyhow big fans of running early mornings!
- Slow down your pace: Heat puts extra stress on your heart and muscles. Don’t expect to hit your personal best in the middle of July. Give yourself permission to run slower or take walking breaks. Effort matters more than pace.
- Listen to your body: If you start feeling dizzy, nauseous, or overly fatigued, stop and cool down. There’s no shame in cutting a run short when safety is at stake. Know the signs of heat exhaustion and respect your limits.
Running in the heat isn’t about pushing harder. It’s about adapting. When you listen to your body, make smart choices, and prepare in advance, summer runs can be not only manageable but actually enjoyable. Take it easy when you need to, and stay smart with hydration and protection. Summer runs can be sweaty but also beautiful. Just go prepared.
So grab that water bottle, throw on your lightest gear, and don’t forget the sunscreen. The sun’s out, and your run is waiting.
Today is Day One
