Running in Hot Weather: How to Beat the Heat

24 June 2025

Running is freeing, energizing, and for many of us, outright addictive. But when the sun blazes overhead and the temperature spikes, lacing up and heading out can feel more like a chore than the joy it usually is. That sticky, suffocating heat? Yeah, it can hit like a wall—and fast.

So, what’s a runner to do when summer isn't just knocking on the door, but pounding it down with 90+ degree days and 80% humidity? You don’t have to hang up your sneakers till fall. With a few smart adjustments and a little extra self-care, you can still hit the pavement without wilting like that poor houseplant you forgot to water.

Here’s your no-fluff, straight-talk guide to running in hot weather and, more importantly, how to beat the heat like a pro.

Why Running in the Heat Hits Different

Let’s face it—running in hot weather is just plain harder. It’s not in your head. The heat puts extra stress on your body, forcing it to work overtime to regulate your temperature.

When you’re running, your muscles generate heat. Normally, your body cools itself by directing more blood to the skin and by sweating. But in high temperatures, it’s a double-edged sword: your body must send blood to both your skin (to cool off) and your muscles (to keep moving). The result? Your heart works twice as hard, and your performance might tank.

Ever wonder why your pace drops on hot days? That’s why.

Hydration: Your First Line of Defense

Don’t Just Drink—Pre-Hydrate

We all know we’re supposed to drink water, right? But when you’re running in the heat, timing is everything.

Try this: Start hydrating a few hours before you hit the road. Drinking a big bottle right before your run won’t cut it—it just makes you feel sloshy and uncomfortable. Think of your body like a sponge. It needs time to soak up that water.

Pro Tip: Add electrolytes to your water if you're running longer than 45 minutes. Sweat doesn’t just take water—it steals your sodium, potassium, and magnesium, too.

Sip Smart During the Run

If you're going longer than 30 minutes and it’s particularly steamy out, bring water with you or plan your route around water fountains. Those little handheld bottles or hydration vests? Lifesavers.

Timing Is Everything

Early Bird (or Night Owl) Catches the Cool Air

There’s no way around it—midday sun is brutal. If you can, schedule your runs for early morning or later in the evening. Not only is the temperature lower, but the sun isn’t directly overhead trying to cook you alive.

Can’t change your schedule? Seek out shady routes or trails where the sun can’t reach you with full force.

Dress for the Weather

Choose Light, Breathable, & Sweat-Wicking Fabrics

Put away the cotton. It holds moisture and chafes like crazy once it's soaked. Instead, wear lightweight, moisture-wicking, and light-colored clothes that reflect sunlight instead of absorbing it.

Think of your running outfit like battle armor—it needs to protect you from the enemy (heat and sun) while keeping you mobile.

Don’t Forget Your Head

The sun is ruthless from above. A breathable cap or visor can block rays while letting heat escape. Bonus points if it’s got UV protection.

And yes, sunglasses help. Not just for blocking the glare but protecting your eyes from harmful UV rays. That squint-sweat combo? No thanks.

Sunscreen Is Your Best Running Buddy

Sweaty runs mean more exposure to UV rays, especially when reflected off surfaces like pavement or water. Applying long-lasting, water-resistant sunscreen with at least SPF 30 is a must.

Make it a habit, not a chore—same as lacing up your shoes.

Slow It Down (Seriously)

This one’s hard for the overachievers out there. But listen up—even elite athletes adjust their pace in the heat.

Your body’s working harder, so it’s okay to slow your roll. That 8-minute mile in spring? Might be a 9-minute mile in the heat—and that's perfectly fine. Welcome to survival pace.

Use effort-based running instead of watching your pace. If it feels hard, it is hard. Give yourself grace.

Adjust Your Expectations

Summer Miles Are Still Good Miles

You’re not going to set PRs every hot run, and guess what? You don’t have to. Long-term consistency beats short-term speed every time.

Shift your focus. Think of summer runs as building mental toughness and endurance. They’ll pay off big when the temps drop again—like secretly training with a weighted vest.

Fuel Up Right

Eat Hydrating Foods

Watermelon, cucumbers, oranges—these are your friends. Not only are they packed with water, but they also help replenish electrolytes naturally.

Also, keep your meals light before a hot run. Heavy or greasy food can make you sluggish and queasy once your core temp rises.

Know the Signs of Overheating

It’s crucial to listen to your body. Heat exhaustion and heat stroke are no jokes. Know when it’s time to throw in the towel.

Symptoms to watch for:

- Dizziness or nausea
- Headache
- Confusion or disorientation
- Goosebumps (yes, in the heat!)
- Lack of sweating or sudden chills

If you feel ANY of these, stop running immediately, get to a cool place, and hydrate. Better to miss a run than gamble with your health.

Cross-Train or Head Indoors

Treadmills Aren’t the Enemy

Some runners treat the treadmill like it’s punishment. But when it’s dangerously hot outside, treadmill runs can save your streak and your sanity.

Mix it up with swimming, biking, or strength training. It’ll benefit your overall fitness and give your body a break from the heat.

Use Cooling Tricks

Get Creative with Staying Cool

Here are some runner-approved hacks:

- Soak a bandana in cold water and tie it around your neck
- Freeze your water bottle before heading out
- Rub a wet sponge or use a cooling towel during your run
- Pour water on your head or down your shirt mid-run (instant relief!)

It might be messy, but hey—it’s summer, not a fashion show.

Recovery in the Heat Matters More Than Ever

Don’t Skip the Cool Down

You finished your run—nice! But don’t flop on the couch just yet. Take 5–10 minutes to walk it out and let your heart rate gradually come down.

Then get inside, rehydrate, and refuel. Bonus points for a cold shower—it helps decrease inflammation and brings your core temperature down faster.

When in Doubt, Rest It Out

Let’s be real: not every day is a good day to run. On those extreme heat advisory days? Maybe running isn’t even the move.

Rest days are part of training too. Use the time to stretch, sleep in, and catch up on hydration. You won’t lose fitness from a day (or two) off—but you can seriously mess up your health if you push too hard in dangerous heat.

Final Thoughts: Run Smart, Not Just Hard

Hot weather doesn’t mean you have to stop running. But it does mean you need to be smarter about it. The key is adaptation. By listening to your body, adjusting your routine, and taking extra precautions, you can continue doing what you love—even when it feels like the sun is out to get you.

Don’t treat running in the heat like a punishment—it’s a challenge. And as runners, aren’t we always up for a little challenge?

So grab your water bottle, throw on that sweat-wicking tee, and keep crushing those summer miles—safely.