Beat the Heat: Tips for Running and Walking in Hot Weather

As we creep closer to peak summer temperatures that typically strike between mid-July and early August, it is essential for runners and walkers to prepare to best handle the heat. Central Florida’s heat and humidity can be challenging, but with the right gear, hydration plan, and mindset, you can stay safe and continue enjoying your runs or walks.

Clothing

Lightweight, moisture-wicking fabrics draw sweat away from the skin. While thicker materials get weighed down as they soak up moisture, dri-fit fabrics of most running shirts and shorts are designed to keep the wearer cooler and more comfortable.

Breathable hats and visors are recommended as well. Well-ventilated headwear allows heat to escape, rather than trapping that heat inside of a sweaty, weighed down material.

The same goes for running shoes. Breathable materials promote strong airflow to keep your feet cool. Certain elements of shoe design such as mesh uppers allow for good air circulation.

Hydration

We recommend drinking 8 to 12 ounces of water per hour before, during and after a run. Such hydration prior to and while running or walking helps to prevent muscle cramps and keep your body from overheating. Post-race hydration works to replenish lost fluids and helps muscles to recover from exertion.

Electrolyte intake is another key aspect of proper hydration. Nathan Adams, Manager at Track Shack / Five & Dime coach, recommends HYDRX.

“I like HYDRX because it’s clean and only uses the electrolytes that my body needs.  We all sweat a lot here in Florida and HYDRX has plenty of sodium, potassium and magnesium to get us through our exercise.  Staying hydrated helps me get through my workouts and helps prevent cramps. Not to mention, it tastes really good as well!”

Track Shack has many available hydration products, including gels, tabs and powders. The staff is full of fellow runners who are also trying to beat the heat. Ask them to help find what is best for you!

Hydration is easiest when you bring your own bottle. While races have water stations, day-to-day runs often require you to bring personal hydration, as there may not always be a water fountain nearby.

Pace Yourself

Under intensely warm conditions, it is essential to avoid overextending yourself. Slow your pace and take plenty of breaks to walk as needed.

Stop at any signs of heat illness, including dizziness, nausea or light-headedness. During race events, medical assistance is available at the finish line.

No matter your pace or distance, staying safe in hot weather starts with preparation. With the right clothing, consistent hydration, and smart pacing, you can enjoy running and walking all summer long. And when in doubt, listen to your body.