Home → Blog → Resources → Running in Hot Weather – 11 Tips, Tricks & Cooling Technologies
Running in hot weather can be rewarding and enjoyable, and is often unavoidable in the summer months. However, it also places an additional strain on the body, and you will need to manage the heat if you’re to challenge your fastest times. In some extreme cases, running in the heat can be dangerous. Whether you’re training for a marathon, taking on the Couch to 5K challenge, or simply enjoying a weekly workout, this guide will help you do so safely, while also maximizing your performance.
In warmer temperatures, the body has to work harder to regulate its core temperature. As any runner knows, our muscles naturally generate heat, and things can get hot quickly, even in cooler weather. As external temperatures rise, adding to our own muscular heat, the body can struggle to cool itself through natural mechanisms like sweating. This can result in dehydration, fatigue, dizziness, muscle cramps, and in severe cases, heat exhaustion or heat stroke. It also impacts our ability to perform. Professional athletes go to great lengths to manage heat and body temperature while running in hot weather.
Humidity compounds the problem, as sweat evaporates more slowly, reducing its cooling effect. Consequently, runners will often feel even hotter in more humid conditions than in dry heat, even when the temperature is the same. Despite these challenges, running in warmer conditions can be safe and enjoyable, and is even used as a legitimate form of training by runners looking to push themselves and their abilities.
With this in mind, let’s take a look at our top tips, tricks, and cooling technologies for runners lacing up their trainers and heading out into the heat.
Timing your run to avoid the hottest part of the day is the single most effective way to manage the heat and ensure you stay safe. In the vast majority of cases, this will mean avoiding peak temperatures between 12pm and 3pm and heading out in the morning or evening. Running during these midday hours exposes you to the sun’s peak and increases the risk of overheating, dehydration, and sunburn.
If you can’t avoid the midday sun and will be heading out during the hottest part of the day, try to choose a route with plenty of shade and tree cover or one with a little more wind, such as a coastal path. If you’re aiming for the coolest part of the day, go out for a run in the morning. While the evening can be cool, the pavement, roads, and ground will retain some of the day’s heat and be slightly warmer.
Hydration is one of the most important aspects of running safely in hot weather. When you sweat, your body releases water and electrolytes. You need to replace these regularly to maintain physical performance and reduce the risk of heat-related illness.
While many runners are happy sipping on plain water before, during, and after runs, electrolyte drinks are popular in high heat, too. They can help reduce muscle cramps, maintain energy levels, and enhance endurance.
Your clothing choices have a significant impact on your comfort and body temperature when running in hot conditions. Heavy, non-breathable fabrics will trap heat and moisture close to the skin and contribute to overheating.
Instead, runners should choose:
Light-coloured clothing is preferred as it reflects sunlight rather than absorbing heat. Similarly, technical sports fabrics are always the best option, as they’re designed to improve airflow and reduce sweat build-up.
Personal cooling technologies are one of the most exciting and important recent innovations in the textile sector. Designed to help regulate body temperature, cooling solutions are integrated into fabrics during manufacturing, ensuring long-lasting efficacy and high-performance cooling in warmer conditions.
Polygiene® StayCool is the perfect example. A moisture-activated technology, it reacts to sweat by reducing the fabric temperature by 2 – 3°C (4.3 – 5.4°F), resulting in a fresh, cooling feel when you need it most. The technology also enhances moisture-wicking capabilities, so sweat is moved away from the skin more efficiently, improving evaporative cooling.
For runners, this reduces the likelihood of overheating, improves comfort in warmer conditions, and enhances performance.
Moisture-wicking clothing is essential when you regularly run in warm conditions. Moisture-wicking fabrics move sweat away from the skin and to the garment’s outer surface via a process known as capillary action. This enables it to evaporate, cooling the wearer and ensuring the fabric stays drier and more comfortable.
Materials that lack moisture-wicking capabilities, such as cotton, tend to absorb sweat and retain moisture, leaving clothing feeling heavy, damp, and uncomfortable. Moisture retention also reduces evaporative cooling, making you feel hotter. Choosing fabrics that wick moisture naturally or that have been engineered for improved moisture wicking helps you stay cooler and, by keeping garments light and reducing chafing, more comfortable when running in extreme heat.
Making sure you stay cool before and after running helps your body manage the heat stress associated with warm-weather exercise. Before a run:
After your run:
Cooling down effectively after your run may also help reduce fatigue and improve recovery.
Overheating isn’t the only danger when running in warm weather. You also need to protect your skin. Excessive UV exposure can result in sunburn, premature skin ageing, and cancer, and many runners fail to protect themselves. You can protect yourself with sun cream and protective clothing, so find a combination that works for you. It is important to consider your skin even when it appears cloudy, as you are still exposed to UV rays.
When selecting a sunscreen, look out for:
Apply the cream at least 15 minutes before running and reapply if you are running for extended periods. Pay particular attention to those areas you may otherwise forget, such as the neck, ears, and collarbones. If your scalp is exposed, cream it up or wear a hat!
A few carefully selected running accessories can make all the difference when it comes to keeping cool in warm weather. Some of our favourites include:
A breathable running hat can reduce direct sun exposure on the face and scalp, while sunglasses protect the eyes from glare and UV rays. Hydration packs become especially valuable during long-distance summer runs where water access may be limited. Some runners avoid accessories like hats because they worry about trapping heat. However, athletes need to balance sun exposure and heat retention. Sometimes, direct exposure to the sun will make you feel hotter than wearing a piece of lightweight clothing that covers the skin.
Some runners are frustrated by the fact that warmer weather often means they run slower. However, this is completely normal and largely unavoidable. Heat increases cardiovascular strain, so your body is working harder, even if you’re running at the same effort level. Going a little slower in hot conditions doesn’t mean you’re getting less of a workout. In many cases, you will actually be training harder.
With this in mind, we recommend:
Listening to your body and adjusting performance expectations is essential during summer training.
While we all know that hydration is super important during the summer, we often pay less attention to nutrition. However, what we eat plays a huge role in determining warm-weather performance.
It’s always a good idea to eat plenty of hydrating foods. These include:
At the same time, eating carbohydrate-rich foods before running in extreme heat will also help with energy levels. These include:
Every runner should be able to recognize the symptoms of overheating and feel comfortable listening to their body and knowing when to stop. The warning signs for overheating include:
If you experience any of these symptoms, stop running immediately, move to a cool area, and rehydrate. Seek professional medical assistance immediately if you believe you are experiencing severe heat sickness.
Proper preparation ensures runners stay safe and comfortable when exercising in warm weather. By planning ahead, using cooling technologies, and making sure you understand the risks associated with higher temperatures and sun exposure, you can continue to enjoy training without running the risk of overheating.
To finish up, we’re going to answer a few of your most frequently asked warm-weather running questions.
Yes, running in hot weather can be safe when proper precautions are taken. Hydration, suitable clothing, pacing adjustments, and avoiding peak daytime temperatures are all important for reducing the risk of heat-related illness. Higher temperatures increase the risks associated with exercise, but these risks can be mitigated.
You can stay cool by:
The best running clothing for hot weather is lightweight, breathable, moisture-wicking, and comfortable. Technical sports fabrics paired with cooling technologies can help improve airflow, reduce sweat build-up, and help you stay comfortable during exercise.
Polygiene StayCool helps regulate body temperature during physical activity. The technology achieves this via an innovative thermo-reactive polymer matrix that activates upon contact with sweat, cooling the fabric 2 – 3°C (4.3 – 5.4°F). The result is a long-lasting cooling effect that keeps you feeling light, dry, and comfortable throughout the day. At the same time, the solution further enhances temperature regulation by improving moisture-wicking capabilities.
Interested in advanced cooling solutions for performance apparel? Contact the Polygiene team to discuss how Polygiene StayCool can enhance your product offering.
Alternatively, head to the Polygiene StayCool solution page to learn more about the technology.
