Running in the heat can be incredibly draining on the body, but it can also be extremely fulfilling and fun when done right. Here are some common mistakes that you should avoid when running in the heat, so you can make the most out of your warm weather adventures this summer.
Don’t Wear Clothes That Will Weigh You Down
The first thing to consider is what clothing you’re planning on wearing during your run. If you’re running under bright sun and high temperatures, it’s important you dress the part and don’t layer on extremely heavy clothing that will only weigh you down. What you wear directly affects how well your body cools itself. Heavy or non breathable fabrics trap heat and hold sweat against your skin. That slows evaporation, which is your body’s main cooling system.
Moisture-wicking and breathable fabrics should be your go-to choice, from the shirts, shorts, and even down to the accessories you wear. Polyester blends and technical fabrics dry faster than cotton. Cotton holds moisture and can increase skin irritation over longer runs.
Color also matters. Lighter colors reflect more sunlight and can help keep your body temperature slightly lower. Fit matters too. Loose fitting gear allows better airflow than tight, heavy layers.
If you’re looking to up your warm weather accessories game, TrailHeads has many excellent summer running hats to suit any need you’re looking for.
If you’re on the hunt for a hat that will provide UV protection, then look no further than the Women’s and Men’s UV Protection Running Hats. With a 50+ UPF rating, this hat protects from 98% of ultra violet rays.
It’s best to keep workout gear minimal yet performance driven. Look for options under 2 to 3 ounces with quick dry materials. Less weight means less heat retention. Many runners prefer hats with perforated panels. Choose mesh fabrics, like in our Men’s and Women’s Race Day Running Hats or hats with laser cut vents for added airflow during faster efforts, like our Men’s and Women’s Recycled Running Hats .
Visors are a strong option for hot and humid runs. They shade your face but allow heat to escape from the top of your head. Many runners find visors more comfortable when temperatures are above 80 degrees. They also dry faster since there is less fabric holding sweat. TrailHeads has sun visors for both women and men, and they come in a variety of attractive colors to pair perfectly with your workout outfit.
Hydrate, Hydrate, Hydrate!
You should also always remember that hydration is key! If you’re not hydrated enough, then you haven’t properly prepared for any run, let alone a run in hot weather. Dehydration is one of the fastest ways to derail a run in the heat. Even a 2 percent drop in body weight from fluid loss can reduce performance and increase perceived effort.
Sweating is the body’s automatic response to trying to cool itself down, and in doing so, you are naturally depleting your body’s H2O reserves. During your run, fluid needs depend on sweat rate. Many runners lose between 16 and 40 oz per hour in hot conditions. For runs longer than 45 to 60 minutes, bring water or plan a route with access to it.
Therefore, it’s incredibly important that you make sure you’re drinking plenty of water 2 to 3 hours before you head out. And if you feel like an extra hydration boost is needed after your run, replenish your body with your favorite electrolyte drink! Electrolytes matter, especially sodium. Sweat contains sodium, and losing too much without replacing it can lead to cramping or fatigue. A sports drink or electrolyte mix helps maintain balance, especially for runs over an hour.
Don’t Go Running On Low Fuel
Fuel becomes more important in the heat because your body is working harder. You burn energy not just for movement, but also for cooling. Making sure that your body is properly fueled for your run is equally as important as making sure you’ve hydrated enough.
The longer and sweatier your run is, the more energy your body is going to expend. On average, an hour-long run in the heat will leave you burning anywhere from 500-1000 calories, depending on the terrain’s difficulty. So always make sure you’ve eaten enough prior to, during and after your run. For runs under 60 minutes, a small snack beforehand may be enough. For longer runs, aim for 30 to 60 grams of carbohydrates per hour. This can come from gels, chews, or simple foods like bananas.
Before your run, eat something easy to digest. Focus on carbs with a small amount of protein. Avoid high fat or high fiber foods right before running, as they can slow digestion and cause discomfort.
After your run, refuel within an hour. Include both carbs and protein to support recovery. This helps restore glycogen and repair muscle. A simple ratio many athletes use is about 3 to 1 carbs to protein.
Avoid Running at Peak Sun
Another common mistake runners make in the summertime is heading outside during the times of the day when the sun is at its peak and the UV is its strongest, typically between 10 am and 4 pm. Temperatures during these hours can be 10 to 20 degrees higher than early morning. Your perceived effort rises even if your pace stays the same. Running at peak daylight hours, especially when there is little to no shade available on your path, can easily dehydrate you and tire your body out, making you more susceptible to unwanted medical emergencies, like heat stroke.
An easy way to avoid this is by tracking when the sun will be at its most intense, and adjust your running schedule around that. Run early or late when possible. If your schedule forces a midday run, reduce your distance and intensity. Choose shaded routes, trails, or areas with tree cover. Even partial shade can lower surface temperature significantly.
Check the heat index, not just the temperature. Humidity affects how well sweat evaporates. High humidity can make moderate temperatures feel much hotter. When humidity rises above 70 percent, your cooling efficiency drops sharply.
Wear Your Sunscreen
Sun exposure adds up quickly, even on short runs. Skin damage and overheating often go together. Use a broad spectrum sunscreen with at least SPF 30. Apply it 15 minutes before you head out. Focus on areas runners often miss, ears, back of the neck, and tops of shoulders. If you are out longer than an hour, consider reapplying.
For runs longer than an hour, especially in direct sun, consider reapplying or using protective clothing like UPF rated shirts, hats, or arm sleeves. These can block UV rays without adding much heat.
Adjust the Intensity of Your Workout As Needed
You will not hit the same pace in the heat, and that is normal. Slow your pace and focus on effort instead. A good rule is to back off by 5 to 10 percent when temperatures rise. Use perceived effort or heart rate to guide you, not your usual splits. This helps prevent burnout and keeps your training consistent. Acclimation helps over time. It usually takes 7 to 14 days of consistent exposure for your body to adapt. During this period, keep intensity low and gradually build up. Your body will improve its ability to sweat earlier and maintain better fluid balance.
Ultimately, Listen To Your Body’s Needs
Your body gives clear feedback when something is off. The heat amplifies everything, fatigue, dehydration, and stress. Adjust your plan when needed. Cutting a run short or slowing down is a smart decision, not a failure. Build in recovery days and prioritize sleep, since heat stress can increase overall fatigue. Consistency matters more than any single workout. Train with the conditions, respect the heat, and you will build strength that carries into cooler seasons.