Running during the summer can be a lot of fun, you get the chance to take in the sun, great views, and it’s nice and warm outside. Life is buzzing, and so are we when summer finally hits.
Aside from all the natural beauty, you’ll get to see on your daily run outside, a summer run has numerous tangible health and mental benefits. And is proven to boost your mood and general health overall.
However, there’s one thing we all seem to forget about when out and about during summer: heatwaves. When outside becomes dictated by sweltering heat, it’s worthwhile to think about how to protect yourself from sunburn during your summer run. From activewear to hydration, we have you covered for everything you’ll need below.
Stay cooler on summer runs
Runners must take certain precautions when the weather is hot outside so that they can take care of their well-being. With a few common-sense measures and the right products, running or working out in the sun can remain a pleasure!
That said, we should not underestimate the sun and the heat even if the blue sky is reaching out to us to go for a run. Here are some tips for running in summer that should keep you safe:
1. Run early in the morning (between 6 and 10 a.m.) or late in the day (between 6 and 7 p.m.): if you’re outside, anything above 25 degrees is going to be way too hot for most of us to handle.
2. If you’re going for a long outing, bring sunscreen. There’s nothing worse than getting a sunburn on your nose while running!
3. Choose shaded paths if you don’t want to wear a sports cap and sunglasses.
For longer outings of more than 30 minutes, you can wear a wet t-shirt when leaving to go outside; this allows for better heat dissipation and will keep you refreshed for a few kilometers.
4. It might be hot outside, but that doesn’t mean that you can skip warming up just because you’re already sweating. Your warm-up will undoubtedly be shorter than in the winter, but it’s still necessary!1
Stay hydrated before, after, and during your summer run. Even for short sessions, you should never leave the house without a small bottle of water. Being thirsty while running is a major issue: thirst corresponds to a loss of 1% of body weight, which corresponds to a 10% decrease in physical performance, which in turn means… yup, you guessed it, poor training, pain, and even injury.
Drink enough water, every day
Be aware, good hydration is something we need to think about daily. The average adult needs around 2 liters of water per day, of which 20% is provided by food. So really you need to be making sure you intake around 1.5 liters of water per day to stay healthy.
Do not wait until you are thirsty to drink
In general, you should avoid feeling thirsty, as this is a signal that the body is already dehydrated. Drink regularly during the day and especially when you are exercising.
Do not drink iced water
Before, during, and after exercise, we recommend that you drink water at room temperature (between 10 and 15 ° C). This will help the body absorb water better and prevent an upset stomach.
Before exercise: hydrate yourself even more …
You can drink around 500 to 300 ml of water three hours before exercise. Again, space out hydration time, a few sips each time are enough.
Avoid drinking too much!
However, be careful not to overload the body with water. This could cause stomach upset, reduce workout pace, or even cause slight discomfort when exerting yourself.
Drink in time during your summer run
It’s recommended to consume about half a liter of water per hour of exertion. But beware! Again, moderate water absorption and limit yourself to a few sips every 10-15 minutes. This will be more profitable in the long run.
Favor water that contains minerals with a neutral pH
To optimize your hydration during outdoor exercise, it is advisable to consume water with a neutral pH (one that is around 7 on the scale), not too acidic, and rich in minerals. This helps speed up stomach emptying and helps keep you fit during exertion.
Drink for recovery after any run
In the hours following a decent workout remember to drink well to recover. There is a trick to determining if you’ve been hydrated enough during the day: your urine color should be clear and odorless. If not, it could be due to a lack of hydration.
Drink at night too
Don’t hesitate to put a bottle of water on your nightstand and take a few sips at night, especially in the evening after a run.
Know the signs of dehydration
We’ve listed some symptoms and signs of dehydration that you should be aware of below:
|signs and symptoms of dehydration|
2. Very hot
|Physical signs||1. Heavy legs|
2. Muscle pain
5. Weakness, exhaustion
|Psychological signs||1. Fatigue, weariness|
2. Intense thirst
3. Confusion, disturbance of consciousness
|Breathing||Shortness of breath|
Outfits for summer runs
What could be more enjoyable than doing your workout in the great outdoors, caressed by the soft rays of the sun? Sounds like heaven right? However, this pleasure can be spoiled quite quickly due to the strong sensation of heat that you might feel outside: your body is subjected both to the heat it emits by the exertion produced and also to the high temperature outside. As such, choosing the right gear when running is always super important.
For your running sessions, choose synthetic materials instead of cotton: the latter has the disadvantage of not being able to wick away perspiration and will therefore give you an unpleasant wet feeling. Synthetic wicks are breathable fabrics specially designed for sports activity, which allow perspiration to escape.
A synthetic running t-shirt is much better at regulating body temperature and will prevent you from feeling like a sauna in your clothing. The same goes for tracksuit bottoms: whether you choose to wear shorts or cropped trousers, synthetic is the order of the day.
Nylon is a material to favor when choosing your sports outfit in summer because it offers all these qualities: it’s light, breathable, and waterproof and ensures optimal comfort.
When choosing sportswear for the summer you should also take into account your running habits. If you are an occasional runner, it is good to favor loose clothing, which ensures real comfort. However running junkies will probably prefer tight, seamless cuts that promote performance.
T-shirt and sports bra
Once you have defined the style of sportswear, it’s time to choose the outfit in which you feel most comfortable. For the upper body, we recommend choosing a technical t-shirt close enough to the body so that its qualities are optimized. For women, a sports bra can be a good choice because it supports the chest. You can add a large loose tank top over it so that it doesn’t hamper movement.
Leggings and shorts
Running enthusiasts can choose between leggings and shorts for the bottom half of their outfit. Running shorts should be light and give a sense of freedom of movement while providing adequate support.
Footless tights are ideal for ladies and can come in short, or long versions depending on your preferences. They provide good support, ensure comfort during exercise, and avoiding any unpleasant feeling when your thighs move in all directions.