Follow These Tips for Running in the Heat

“I live in Florida. I freeze my Nathan handheld the night before. By the time I need water, enough has melted that I can get enough. I keep a spare in the freezer, so if I need more miles I can lap by the house and switch them out. I also soak my hat in cold water. And I make sure I drink some electrolytes when I get home.” —brandiburlingame

“Put two or three bottles of water in the freezer the night before—don’t worry, they will be fine after your first three miles.” —normavalenz1

“Running early in the morning helps tremendously. Eighty degrees at dawn and 80 degrees at sundown feel VERY different!” —mother.runner26.2

“Schedule your run to be finished at sunrise. It will be cooler and you will have a reward at the end!” —jengeorge331

“Join the 5 a.m. club!” —sfvrunner

“Living in the Cayman Islands, it is always hot, but the summer is unbearable. You have to hydrate before, during, and after you run—and not just with water, as this will flush out too much sodium and lead to cramps. Electrolytes are needed in addition to water, in the form of sports drinks.” —7milefit

“Hydrate. Hydrate. And hydrate some more. I like to start hydrating two days before a long run. I also add some form of electrolyte tablet or drops. If you drink too much water alone, it will flush out your body’s electrolytes, which will not allow your muscles to absorb and use water efficiently.” —mother.runner26.2

“Pedialyte and salt tabs.” —bjpignat

“Embrace slower paces while still maintaining a solid effort.” —jessicahanley1

“Keep your expectations reasonable—you will likely be slower or go a shorter distance, but you still did something, which is something to be proud of.” —fivetenetstkd

“Slow your roll. Your pace will suffer in high heat and humidity anyways, so adjust your expectations and know your performance may not be your typical.” —dooley_noted_art

“If you’re in cities, run through public sprinklers in parks.” —tlfriedy

“Run through sprinklers as much as possible. Set up water bottles on the course, have friends or family meet you at a designated spot with hydration, or bring money and stop at convenience store for a cold drink.” —smallenbigs

“When on my long run days, I periodically take a rest on the minimarket in the middle of training. Then I go into the market, and stand under AC or in front of refrigerator for minutes. Yes, seriously.” —taufanrs

“I stop whenever it feels right, even if that’s a quarter mile in.” —msnancydao

“I wear hats and barely any clothing.” —faith12389

“Run naked.” —timjonesphoto

“Try a fuel belt that you can put your bottles in and a Nike tank top and short shorts so you aren’t super hot.” —c_stock_18

“Light clothes. No dark colors.” —young_jimbo

“Trail run!! Lots of shade and the ground stays cooler so it doesn’t put out as much heat.” —dandros66

“If you live in a city (like I do!), find a route surrounded by nature. City roads retain a lot of heat, even if you’re an early morning runner. Parks and rail trails will afford a few degrees of cooler temps and hopefully some shade!” —scrimmills

“I try to run in the early morning before the sun comes up and I carry a bottle of half Gatorade/half water. Also wear a sun visor and lots of sunscreen!” —themarathonmom

“Run early, wear a visor or cap, and you must wear sunscreen.” —nadiaabdulgahni

“Invest in sun sleeves.” —run3sixty5

“I don’t run when its super hot. It’s just flat out miserable. My elliptical gets a lot of use during the summer.” —hikingismything4059

“I take the entire month of July off!” —adamguzman1991

“There is no shame in running on a treadmill or an indoor track when it is really hot and humid outside. It’s worth preventing heat stroke!” —reasonstogooutside

Reader responses have been edited for length and clarity.