Summer is wonderful for a variety of reasons, not least because you can leave your house without wrapping up warm and get into running a little easier without fighting the elements! However there are still problems with running in the heat, with heatstroke being one of the three leading causes of sudden death in sports activities.

So keep cool, stay hydrated and run safely with these tips.

  1. Choose the right clothing.

Light, breathable shirts are a must for exercising in summer. Let your skin breathe and stay cool wearing light-coloured, sweat wicking fabrics. Avoid long sleeves, cotton and dark colours.

 

 

 

2. Take frequent water breaks.

Don’t wait until you feel thirsty! Try to drink every 20-30 minutes and make sure to drink plenty both before and after exercise (checking the colour of your pee can tell you whether you’re hydrated or not – you’re aiming for a straw colour!)

 

 

3. Bring some I.D.

Heat stroke and exhaustion can come on at any time, even on short runs. So be sure to bring your I.D. – just in case. You can buy some great I.D. tags that fix onto the laces of your trainers meaning you’ll never forget it.

 

4. Choose your timings.

It’s obvious but running early morning or late afternoon means you’ll miss the highest temperatures of the day. Don’t forget to wear sun cream though!

 

 

 

5. Listen to your body.

 Signs of heat stroke and exhaustion are… dizziness, chills and lack of sweat and nausea. If you notice any of these symptoms then find shade, rest and re-hydrate immediately.