Beat the Heat: Our Top 3 Tips For Staying Cool In The Outdoors

The Struggle Is REAL

The summer sun isn't pulling any punches, but that doesn't mean your training has to suffer. Whether you're chasing miles, hitting the trails, or squeezing in a beach run, here are our top 3 underrated ways to stay cool.

1. Hydrate... Before You're Thirsty

Sure, that ice-cold water after your run hits different. But the real MVP move?

PRE-hydrating.

Getting fluids (and electrolytes) in your system before you head out can help your body handle the heat much better, especially on those sticky, humid days. Future You will be sending Present You a thank-you card. Trust.

Planning a long run? Bring a water bottle or your favorite electrolyte drink along for the ride. Your pace might slow down a little, but your body will thank you a whole lot.

Hydration isn't just a post-run reward. It's part of the warm-up.

2. Let Your Body Catch Up

Acclimation. (Go ahead... try saying it three times fast.)

When the temperatures climb, your body needs time to adjust. Going full speed on Day One of a heat wave? That's a fast track to feeling like a melted popsicle.

According to science, it takes about 1–2 weeks for your body to adapt by expanding blood plasma, which helps you stay cooler and improves your endurance in the heat. Even after your blood plasma adapts, running in the heat can still be more strenuous and exhausting than running in cooler or more mild temperatures.

Don’t be afraid to:

• Slow your pace by 30 seconds to 2 minutes per mile
• Shorten your distance
• Take walk breaks

Remember: easy miles still count. Bonus? You can enjoy the scenery a little more.

3. Fuel Like You Mean It

Running in the heat burns through energy faster than you think. If your tank is empty, your legs will let you know.

Before and after your run, reach for foods packed with carbs and protein to keep your energy up and help with recovery. Think peanut butter toast, yogurt, protein shakes, oatmeal, fruit, or a hearty sandwich.

One thing to ease up on? Too much caffeine before your run. It can contribute to dehydration, and summer is already doing enough of that.

What's Your Go-To Summer Running Hack? 

Do you swear by frozen towels? A specific electrolyte mix? Running at sunrise before the world wakes up? Drop your favorite summer running tip! We're always looking for new ways to keep our cool here at Runner's High.