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Ways to Stay Cool While Running

Updated on June 25, 2015
Running on a track.
Running on a track.

Running is a wonderful exercise which can be done practically anywhere as long it’s safe. People who enjoy running in hot weather should be safe by staying cool. Staying in shaded areas, drinking cold water, and wearing light clothing while running in the hot weather are some ways that will keep runners cool. If you are a runner who likes to exercise in warm weather, consult to these simple tips that will keep yourself cool and comfortable.

Run in the morning or the evening

Perhaps the best time of day to run is in the morning, or just after dawn. This is when it isn’t terribly hot since the sun is rising, and you probably won’t sweat as much compared to running in the afternoon. Running either in the morning or the evening work, because the weather is usually cooler then.

Stay in shading as much as possible

Wherever you run, do your best to seek as much shading as possible. City parks often provide many trees that grant shading for runners. Trees from parks are usually dense enough to prohibit your exposure to the sunshine. Some forest trails allow runners to use them with plenty of shading around. If you choose to run along city streets, choose streets that have plenty of trees that are lined near sidewalks.

City parks, like Central Park in New York City,  often provide shady paths for runners and joggers for hot-weather workouts.
City parks, like Central Park in New York City, often provide shady paths for runners and joggers for hot-weather workouts.

Drink plenty of fluids

An easy way to keep yourself cool is by drinking fluids consistently. Water is an excellent beverage for running. As you run, carry a water bottle with you, or use bottle strips that are attached to belts, which will carry the bottles. Some sports beverages like Powerade or Gatorade are helpful as well, since they typically do not contain sugar or preservatives. Depending on how long your exercise run is, it is best to replenish your fluids by drinking at least every five minutes.

Be sure to drink plenty of water while exercising in hot weather.
Be sure to drink plenty of water while exercising in hot weather.

Take frequent breaks

Taking regular breaks allows your system to cool down. If you decide to run for approximately thirty minutes, avoid doing so nonstop. Drink some water or wipe yourself with a towel. Spend a couple of minutes each five minutes to let body to cool down. Once you rest, you will feel more energized for your run.

Wear light clothing

Wearing light clothing also keeps yourself cool. Avoid any clothing that contains dark colors, especially those that are black. Clothing with white colors can allow the air to penetrate more efficiently that clothes with darker colors. Also, be sure to limit a small amount of sportswear. Women should wear loosely-fitted tank tops, shorts, and running shoes. Men can opt to wear light t-shirts, shorts, and running shoes.

Whenever you exercise outdoors when the weather is very warm, remember to avoid heat exhaustion by performing these safety tasks which will help cool you down. As long you do not overdress, keep a cold water bottle handy and stay surrounded by shading. Then you can still stay safe running in the hot weather.


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