Keep your cool in hot weather

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Even though I love summer and the hot weather I find running in the high temperatures very hard. The other day it was a nice, warm day (about 20 degrees Celsius) so I went out for a short 5K run after work along the Embankment pier and found it almost unbearable to run in the sun. The problem is simple: For the last six month I trained and ran in rain, wind and snow - I know how to prepare myself for that kind of weather. However, now everything is flipped upside down and I need to realign myself to keep a cool head.

Running in hot weather requires some preparation to avoid the risk of dehydration, heat stroke and other heat-related illnesses.

I talked to some fellow runners and here I have gathered some tips on running in hot weather:

• Keep yourself hydrated: Hydrate your body before, during and after exercise - take a water bottle with you. Drink to thirst or when your mouth feels dry. When your run is going to be longer than 30 mins, drink a type of sport drink that contains sodium and other electrolytes.
• Wear light, breathable clothing & a hat: On hot days you should wear light coloured clothing that reflects the heat and help your body to cool down naturally. Wear synthetic fabrics instead of cotton as it will lock away moisture.
• Choose your running time wisely: Run early in the morning (just after sunrise) or in the evening (before sunset) as these are the coolest times. Avoid running between 9am and 4pm. If you have to run in in-between the hot times, ensure to stick to shady or tree-filled pathways. Avoid roads and tarmaced pavements.
• Wear sunscreen: Protect your skin with water-proof sunscreen (for fair skinned runners like me, take SPF 50 or above). There are sunscreens available for outdoor sports with a particular formula that sticks to your skin.
• Splash cold water on yourself: If the heat starts to get to you, splash cold water on your head and body to help your body to cool down.
• Listen to your body: If you start to feel faint, dizzy or you've stopped sweating, slow down or have a break and rehydrate. If your symptoms continue or worsen, sit or lie down in the shade.

Apparently it takes your a couple of days to get used to the hot weather. While your body is adapting, exercise less vigorously and take your heart rate as a guideline as it will rise more quickly even at low intensity workouts.