Top tips for running in Summer

Running in summer has its perks – longer daylight hours, fresh morning air, and the unbeatable feeling of moving under a bright blue sky. But with the sunshine comes the heat, and that can make things a little trickier. Staying cool, hydrated, and comfortable is key to making the most of your summer runs.

Whether you’re training for a 5K this summer or just getting out for a jog, the right approach (and the right summer running gear) can make all the difference. In this helpful guide, we’ll cover everything you need to know about how to run in summer, from smart hydration strategies to the best running gear for hot weather.

 

How Summer weather affects your running performance

Running in heat and humidity puts extra stress on your body – but with the right approach, you can stay comfortable and perform at your best.

 

The impact of heat and humidity on your body

Running in hot weather pushes your body to work harder. As your core temperature rises, your heart rate increases, and you start sweating more to cool down. But when humidity is high, sweat doesn’t evaporate as easily, making it harder for your body to regulate temperature. This can lead to dehydration, fatigue, and even heat exhaustion if you’re not careful. 

Adapting your body to the heat

The good news? Your body can get used to running in the heat – it just takes time. As you spend more time training in warmer conditions, your body gets better at cooling itself, sweating more efficiently, and holding on to fluids for longer. This process, called heat acclimatisation, helps you handle higher temperatures with less strain.

But everyone adapts at a different pace. Some runners adjust in a week or two, while others take longer, depending on factors like fitness level, humidity, and overall health. The key is to listen to your body – pushing too hard too soon can leave you feeling drained or even lead to heat-related illness. Give yourself time to adjust, and you’ll be able to enjoy your summer runs without overheating.

 

Best time of day to run in summer

When it comes to running in summer – it’s all about timing.

 

Early morning or late evening runs

The best way to avoid the worst of the summer heat is to run early in the morning or later in the evening. These times offer lower temperatures and less intense sun, making for a more comfortable run. Morning runs can leave you feeling energised for the day ahead, while evening runs can be a great way to de-stress and unwind.

If you’re running before sunrise or after dark, it’s worth planning routes with good lighting and wearing high-visibility clothing to stay safe.

Avoid running in extreme heat

Running in the middle of the day – when the sun is at its strongest – can put extra stress on your body and increase the risk of dehydration and heat exhaustion. Even if the temperature doesn’t seem too high, humidity can make conditions feel much worse. Checking the weather forecast before you head out can help you plan the safest time to run and avoid extreme conditions.

If midday is your only option, choose a shady route, slow your pace, and take regular water breaks. Always listen to your body – if you start feeling dizzy, lightheaded, or unusually fatigued, it’s time to stop and cool down.

 

What to wear: choosing the right summer running gear

What you wear on a run can make a big difference in how you feel – especially in the heat. 

 

Lightweight, breathable fabrics

Sweating is your body’s way of keeping cool, but the wrong clothing can trap heat and moisture, making you feel even hotter. Look for moisture-wicking fabrics that pull sweat away from your skin and dry quickly. Lightweight materials like polyester or nylon blends help with airflow, keeping you cool and comfortable from start to finish.  

Light-coloured clothing

Dark colours absorb heat, which isn’t ideal when you’re already working up a sweat. Lighter shades – think white, pastels, or bright neon – reflect sunlight, helping to keep your body temperature down. Bonus: brighter colours also make you more visible to traffic if you’re running early in the morning or later in the evening.

Sun protection

Sun exposure adds another layer of challenge to summer running, so covering up is just as important as staying cool. A lightweight hat or visor can help shield your face, while sunglasses with UV protection keep your eyes comfortable in bright conditions. If you’re running for extended periods, consider clothing with built-in UPF (ultraviolet protection factor) to reduce the risk of sunburn without overheating.

READ MORE: Take a look at our guide on what to wear when running.

 

Hydration: the key to safe Summer running

Running in the heat means your body loses fluids faster, so staying hydrated is essential for both performance and safety. 

Staying hydrated before, during, and after your run

Hydration starts well before you step out the door. Drinking water throughout the day helps ensure you’re not starting your run already dehydrated. During your run, sip water regularly – especially if you’re out for more than 45 minutes. 

Electrolyte replacement

When you sweat, your body loses more than just water—it also loses essential electrolytes like sodium and potassium, which help regulate muscle function and hydration levels. If you’re running for an extended period, especially in hot conditions, replenishing electrolytes is just as important as drinking water. Sports drinks, electrolyte tablets, or even coconut water can help maintain the right balance and prevent muscle cramps or fatigue.

Hydration gear for summer runs

Carrying water on a run isn’t always convenient, but there are plenty of ways to make it easier. Handheld bottles, hydration belts, and running vests allow you to sip on the go without breaking your stride. If you’re running in particularly hot weather, planning your route around water fountains can also help you stay hydrated without carrying extra weight.

 

Pacing and training adjustments for hot weather

Running in high temperatures takes more out of your body, so adjusting your pace and training plan can help you stay safe and get the most out of your workouts.

Slow down your pace

When the temperature rises, so does your heart rate. Running at your usual speed in the heat forces your body to work harder, increasing the risk of overheating. Even experienced runners should expect to slow down on hot days – think of it as effort-based running rather than focusing on pace. By easing up, you’ll reduce strain on your body and keep your heart rate in a safer range, making your run more manageable and enjoyable.

Shorten your runs if necessary

Not every run needs to be a long one, especially in extreme heat. On particularly hot days, it’s smart to cut back on distance or intensity to avoid overexertion. If you start feeling lightheaded, overheated, or unusually fatigued, don’t push through – cut your run short and prioritise recovery. Adding extra rest days or swapping a run for cross-training, like swimming or cycling, can also help maintain fitness while giving your body a break from the heat.

 

Pre-run and post-run strategies

Preparing your body before a run – and taking the time to cool down afterward – can make a big difference in how you handle the heat. 

Pre-run cooling techniques

Starting your run already overheated isn’t ideal, so taking a few minutes to cool down beforehand can help. Drinking cold fluids before heading out can lower your core temperature, while wetting your hair or hat with cold water provides instant relief. Another trick is placing an ice pack or a cooling towel on the back of your neck for a few minutes before you start – this can help delay overheating once you're on the move.

Post-run cool-down

After a hot run, it’s tempting to stop and collapse onto the nearest couch, but a proper cool-down helps your body recover. Find a shaded spot to stretch, sip on water or a recovery drink, and use cold towels or ice packs to bring your temperature down. Taking a cool shower or rinsing your wrists and ankles with cold water can also speed up the cooling process and leave you feeling refreshed.

 

Protecting yourself from the sun

Spending time outdoors is one of the best parts of summer running, but too much sun exposure can take a toll. 

Sunscreen is a must

Even on early morning or late evening runs, UV rays can still cause skin damage. Using a sweat-resistant sunscreen with at least SPF 30 is essential. Apply it to all exposed skin, including your face, arms, and legs. If you’re running for more than two hours or sweating heavily, reapply to stay protected.

Running in shaded areas

If possible, choose routes with plenty of shade, like parks, trails, or tree-lined streets. Running in shaded areas reduces direct sun exposure, helps keep your body temperature down, and makes your run more comfortable. If shade is limited, try to run during times when the sun is lower in the sky to minimise exposure.

 

Listen to your body: know the warning signs of heat-related illness

Running in hot weather pushes your body harder, and if you’re not careful, it can lead to serious heat-related illnesses. Knowing the warning signs – and acting quickly – can help prevent a dangerous situation.

 

Recognising heat exhaustion and heatstroke

Heat exhaustion happens when your body struggles to cool itself. Signs to watch for include excessive sweating, dizziness, nausea, headaches, and muscle cramps. If you start experiencing these symptoms, stop running, move to a cooler place, and drink water.

Heatstroke is much more serious and requires immediate medical attention. Signs include confusion, a lack of sweating despite the heat, flushed skin, and a rapid pulse. If you or someone else shows these symptoms, seek help right away and work on cooling the body down as quickly as possible.

Take action when feeling overheated

If you start feeling too hot during a run, don’t ignore it. Slow your pace, take walking breaks, and find shade to rest if needed. Staying hydrated is crucial, so drink water regularly and, if possible, splash some on your skin to help cool down. Planning ahead – like choosing shaded routes or knowing where water fountains are – can make all the difference in staying safe in the heat.

 

Get everything you need from the Home of Running

Running in summer comes with its challenges, but with the right approach, you can stay cool, comfortable, and safe while making the most of the season. From adjusting your pace to staying hydrated and protecting yourself from the sun, small changes can make a big difference in your performance and enjoyment.

Ready to gear up for your next run? Find everything you need – from men’s shoes and women’s shoes to hot weather running gear – at Rebel Sport, the Home of Running.