7 Tips for Running in the Heat

It’s officially the peak of summer, and unless you’ve been hiding in an air-conditioned environment or you're somewhere enjoying winter in the Southern Hemisphere, you’ve probably noticed—it’s hot. Like, record-breaking heat index hot. Across much of the U.S. and Europe, temperatures have already hit all-time highs, and the forecast shows no signs of cooling off anytime soon.

But for those of us who rely on running as a way to manage stress, boost our mood, or just feel like ourselves again, skipping a run isn’t always the first option. That said, hot weather running brings some real challenges—rising core temperatures, extra heat production, and increased risks of heat exhaustion or even heat stroke if we’re not careful.

So what’s a mental health runner to do? Keep running—but do it smarter. Below are our top tips for how to stay cool, run safely, and actually enjoy your miles in the middle of this summer heat wave.

Does Running in the Heat Have Benefits?

Actually, yes—when done safely, running in hot weather can come with some serious performance perks.

Your body is incredibly smart. When you consistently train in hot conditions, it goes through a process called heat acclimation. This basically means your body learns how to cool itself more efficiently. Over the course of 1–2 weeks, your sweat glands kick in sooner, your body starts producing less heat, and your internal cooling system gets faster and more effective. You’ll also lose fewer electrolytes in your sweat, and your heart won’t have to work quite as hard to keep your core temperature in check.

Your cardiovascular system adapts, too. Blood plasma volume increases, which improves circulation and helps deliver oxygen to your muscles more efficiently. That means when the weather finally cools off in the fall, your body feels stronger, lighter, and more prepared, which can translate to better endurance, faster paces, and maybe even a new PR.

Think of it as a slightly miserable but science-backed form of performance training—kind of like altitude training…but sweatier.

Of course, these benefits don’t happen by pushing through heat exhaustion or ignoring your limits. The gains come when you train smart, run safely, and give your body time to adjust.

Our Top Tips For Running In Hot Weather

When it comes to hot weather running, the key is preparation. As your core temperature rises, your heart and sweat glands have to work overtime to keep you cool. Add high humidity or a blazing sun into the mix, and it’s a recipe for heat illness if you’re not careful.

The good news? You don’t have to stop running, you just need to adjust how you do it. Here are some tips for getting the most out of your summer miles.

1. Allow Your Body to Acclimate

Heat acclimation doesn’t happen overnight. If you’re not used to running in warm weather, take it slow. Start with shorter runs and ease into longer distances over the course of 7–14 days. This gives your body time to adjust to high temperatures and produce less heat during effort.

You will likely need to run slower than usual. But don’t worry, that’s normal. As your sweat glands adapt and your body gets better at regulating its core temperature, running in the heat gets more manageable.

2. Stay Hydrated (Before, During, and After Your Run)

You’ve heard it before: drink water. But you need to do more than just chug a glass of water before heading out the door.

Your fluid intake should start well before your run and continue throughout the day. During your run, you can use handheld water bottles, hydration vests, or waist packs—whatever helps you carry fluids comfortably. For long runs, especially in humid conditions, include sports drinks that contain electrolytes like sodium and potassium. Electrolytes help replace what you lose through sweat and keep your muscles functioning properly.

Post-run, rehydrate with cold water or a recovery drink. If you’re especially drained, a cold bath or shower can help lower your high body temperature and speed up recovery.

3. Consider The Time of Day

This one makes a huge difference. Try to run during the early morning or after sunset when temperatures are lower and the sun isn’t beating down. Midday heat can be brutal, especially when the heat index climbs. Check the weather forecast before heading out, and always be aware of any extreme hot weather alerts in your area.

Pro Tip: Scheduling a meetup with a running partner can help you stick to those cooler times and stay accountable!

4. Always Wear Sun Protection

When you’re logging miles in hot conditions, sun protection is non-negotiable.

The sun’s rays are stronger during the summer months, especially between 10 a.m. and 4 p.m., and running without protection puts you at higher risk of sunburn, skin damage, and even heat-related illnesses. Always wear light-colored, sweat-wicking clothes that help absorb moisture and reflect sunlight instead of trapping more heat. Avoid dark colors—they soak up the sun and raise your core temperature faster.

Apply a generous amount of broad-spectrum SPF 30 (or higher) sunscreen at least 15 minutes before your run, and reapply mid-run if you’re going out for a longer distance. Pay special attention to often-missed areas like your ears, hairline, back of your neck, shoulders, and even the backs of your knees. Trust us—sunburn in weird places is not fun.

And don’t forget your head! A lightweight, breathable hat or visor adds another layer of sun protection and helps keep your face shaded and sweat out of your eyes.

5. Choose a Shady Route

Pavement radiates more heat than you’d think. Running on asphalt in direct sun can increase your core temperature much faster than trail running or shaded paths.

Look for tree-lined neighborhoods, trails, or parks with water fountains. Bonus points if you run near water—lakes, rivers, or sprinklers can offer a little extra breeze and keep things cooler.

6. Consider Running Indoors on Extra Hot Days

There’s no shame in hitting the treadmill when high heat or humid conditions make it unsafe to run outside. If the temperature rises past 90°F or you start to feel off before your run even begins, opt for an air-conditioned environment instead.

You can still log your miles, build endurance, and protect your health. Run smart so you can run long-term.

7. Listen To Your Body to Avoid Heat Illness

This tip is the most important one on the list. Your body is smart—pay attention when it’s trying to tell you something.

If you start to feel dizzy, nauseous, lightheaded, stop sweating, or experience chills, it’s time to stop immediately. These are all red flags for heat exhaustion or heat stroke, which require rest, hydration, and possibly medical attention.

Common Signs of Heat Exhaustion:

• Headache

• Fatigue or weakness

• Muscle cramps

• Cool, clammy skin

• Fast, weak pulse

• Nausea or vomiting

If symptoms don’t improve after getting into the shade, drinking fluids, and cooling down, seek help.

Should You Run Slower On Hot Days?

Absolutely. Your body uses more energy to regulate its core temperature in hot weather, meaning your heat production goes up. Running slower helps reduce stress on your body so you can run safely.

Don’t chase your usual pace. Prioritize effort over speed, and give yourself grace.

Stay Safe and Enjoy Summer Runs!

When done right, a little bit of summer sweat can translate into big gains later in the season. Research shows that heat acclimation boosts blood plasma volume, lowers core temperature at the same effort, and improves cardiovascular efficiency—your body becomes more economical and can perform better not just in hot weather, but in cooler conditions, too.

That means all those early-morning miles and extra hydration during July and August can help you crush your goal at a fall race. Training in high heat conditions acts almost like a tactical alternative to altitude, triggering physiological benefits that support faster times and PRs come October or November.

So yes—when things get steamy, throw on your running shoes and embrace the challenge. With smart heat acclimation, hydration, pacing, and cooling strategies in your toolbox, you might just have a new PR in your future!