Running in the Heat? Proven Tips for Peak Performance

1. Hydration and Electrolytes

Pre-hydrate:
Start drinking fluids a few hours before your run, especially if you’re heading out for a longer one.

Drink regularly:
Don’t wait until you feel thirsty — take small sips of water throughout your run. Aim for around 500–700ml per hour.

Electrolytes matter:
On longer runs, make sure you’re replacing lost salts by drinking fluids with electrolytes, such as sports drinks or electrolyte tablets.

2. Pace and Intensity

Slow it down:
Expect your pace to drop in hot weather. Adjust accordingly to avoid overexertion.

Tune in to your body:
Go by how you feel rather than sticking to a set pace. If it feels harder than usual, ease off.

Effort over speed:
Focus on running at a sustainable effort, not chasing your usual pace. Your heart rate may start 1–15 bpm higher than usual as your body works to regulate temperature.

3. Timing and Location

Run at cooler times:
Early mornings or late evenings tend to be cooler and therefore more comfortable for running.

Seek shade:
Choose routes with tree cover or shaded paths where possible.

Avoid peak heat:
If it’s very hot, consider moving your run to another time or head indoors to a treadmill.

4. Clothing and Gear

Dress light and airy:
Wear light-coloured, breathable fabrics that wick sweat and reflect heat.

Go loose:
Opt for loose-fitting clothing thus helping your body stay cool.

Protect from the sun:
Use sunscreen and wear a cap, sunglasses, and UV-protective gear to shield yourself from direct sun.

Cool-down aids:
Bring a damp towel or cloth to help you cool down mid-run if needed.

5. Heat Acclimation

Ease into it:
Start with shorter runs in the heat and gradually build up distance and effort as your body adapts.

Don’t push it:
Give yourself time to adjust. If something doesn’t feel right, back off.

Know the warning signs:
Be aware of symptoms like dizziness, nausea or headaches — these could signal heat exhaustion. Stop and seek help if needed.

6. Other Strategies For Peak Performance

Stay cool on the move:
Soak your hat or cap before you head out, or splash water on your head and neck during the run to help cool down.

Use the wind:
If you’re running a loop or out-and-back route, try to run with the wind on the way out and into it on the way back — it’ll help with cooling.

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