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7 Ways to Stay Cool on Hot Runs

Beat the heat when running in hot weather

By

Updated February 23, 2014

Running in hot weather can be uncomfortable and even dangerous, if you're not careful. Follow these tips to stay cool during hot weather running.

1. Make a splash.

Women Pouring Water
Peety Cooper
Use water to cool yourself during runs. If you are overheating, splashing water on yourself, especially your head, underarms, and neck, will cool you down quickly and have a lasting effect as the water evaporates from your skin.

2. Carry fluids with you.

Women running with water
Zia Soleil
Don't assume that you'll be running past water fountains during your runs or that you won't need to drink on the run. Carry your fluids using a water belt or bottle and make sure you stay hydrated (you may need to stop and refill your bottle).

3. Run during the coolest part of the day.

Woman Running on Beach in the Morning
Southern Stock
Beat the heat by running in the early morning or evening hours. Try to avoid running between 10 a.m. and 4 p.m., the hottest part of the day.

4. Run near the water.

Woman running on the beach
John Kelly

Running near water usually means you'll get a nice breeze and feel cooler. And the best part about running near water is that you can take a refreshing dip once you're done with your run.
More: Tips for Beach Running

5. Choose a shady course.

Runner with cyclist
Photo by Silverstock
Pick a running course that has a lot of shade so you can avoid running directly in the sun. Trail running is a great option for summer running.

6. Dress lightly.

Two Women Beach Running
Steve Casimiro
Light-colored, loose-fitting clothing will help your body breathe and cool itself naturally. Tight clothing restricts that process, and dark colors absorb the sun's light and heat. Light colors reflect the sun from your skin.

More: How to Dress for Hot Weather Running

7. Make a Badwater ice bandana.

Use a cooling trick from competitors in the Badwater Ultramarathon. Lay a bandana out flat and place a row of ice cubes from one corner of the bandana to another. Then roll it up and tie it around your neck.
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