8 tips for running in hot weather

Running is a great fitness workout, but every runner will tell you that running is much more than that. Few activities can compare to the feeling of freedom and peace that running provides. Additionally, there's that well-known feeling of 'good exhaustion' and satisfaction after a run. For many, running is a love, a necessity, an integral part of life, something done in wind, rain, cold, and even in the heat.

Although some studies have shown that running in high temperatures positively affects resilience and the cardiovascular system, experts still advise caution. These 8 tips will help you run in the heat as safely as possible, maintain your health, and continue to enjoy running.

1. Take enough time to acclimate. The body needs some time to adjust and get into summer 'mode.' Spend an hour or two outside each day and avoid high-intensity workouts during the hottest parts of the day.

2. Slow down the pace. Heat puts extra stress on the human body, which must exert additional effort to maintain optimal temperature. Combined with running, this can lead to - in the worst case - heat stroke. Additionally, slowing down the pace increases the body's ability to cool down through sweating and circulation.

3. Familiarize yourself with the heat index. This is not the temperature, but the subjective feeling of temperature obtained by combining temperature and humidity. The higher the humidity, the higher the perceived temperature. For example, if the temperature is 32 degrees, and the humidity is 70%, the subjective feeling can be 40 degrees. The problem with high humidity is that it prevents sweat from evaporating, which further increases body temperature.

4. Wear comfortable clothing made of breathable materials that do not cling to the body.

5. Protect your skin with sunscreen products. We recommend a minimum SPF of 30.

6. Stay hydrated. Running causes you to lose fluids and electrolytes - sodium, potassium, magnesium… Dehydration reduces the overall blood volume, increases heart rate, and losing even a small amount of water can cause headaches. Drink half a liter of fluid two hours before running, and another 250 ml 15 minutes before running.

7. Choose times of the day when the temperature is lowest for running - early morning or late evening.

8. Learn to recognize the signs of heat exhaustion (excessive sweating, weakness, dizziness, nausea, headache, cold skin) and heat stroke (high body temperature, lack of sweating despite the heat, hot or dry skin, confusion, or disorientation).