While our need to exercise doesn’t stop, neither does the weather, and the summer months are getting hotter and hotter. If you’re going to brave the sweltering sun and still go for a run, here are a few things to keep in mind. 

Adapt to the heat

Don’t jump straight into your normal routine in the hot months. Go about it gradually, incrementally adding another ten minutes to your run every day, say, and get your body more and more used to the new temperature. Raising your core body temperature will go a long way toward helping you keep active in these months. It could also help to try a hot bath or a jacuzzi every three days or so, gradually increasing your soaking time. 

Wake up earlier

If you can avoid the heat, why not do it? Getting up earlier could change up your routine while also giving access to the day’s cooler temperature and maybe even a nice sunrise. 

Take it easy

Don’t push yourself. Try scaling back your mileage or the amount you normally work out for the hotter periods. While you won’t be running as far or lifting as much, your body is still taking on a lot with the extra heat. 

Find the cooler routes

If you’re a runner, try to find places by water or shaded by trees where it’s cooler and you’ll have an easier time. Make sure to avoid hotter areas like parking lots and concrete slabs. 

Stay hydrated

It’s important not to add any extra stress to your body, so make sure you’re hydrated. Take a bottle with you and listen to your body, drinking whenever you’re thirsty and getting ahead of getting parched. 

Dress for the occasion

Wearing a vest or t-shirt made from technical fabrics instead of cotton. Try to bring a wide-brimmed hat with you and wear bright colors that reflect sunlight away. You’ll notice the difference. 

Avoid chafing

Chafing can make the hotter months so much worse, so make sure to put lotion or Vaseline on key areas if you’re prone to chafing. 

Change up your sports

While you shouldn’t stop exercising during the summer, sometimes it’s just too hot to run. So, maybe it’s time to try swimming, indoor basketball, or even an evening indoor soccer league, depending on what’s available in your area. 

Avoid heatstroke

If you’re getting heatstroke, you will likely have a spiked heart rate and will be sweating and shivering at the same time. You may also get nausea or headaches. It’s important to know what to look for in yourself and your workout partners.

Keep some cold treats at home

Treat yourself to a cold smoothie when you finish your workout or keep some ice compresses or popsicles in the fridge at home. You can even put your face or hands in a bowl of ice. Any of these will help greatly to lower your body temperature after a workout.