1) Get plenty of liquids
It’s recommended you drink 20 ounces of water two hours before you exercise, 8 ounces right before getting out in the sun, and a big gulp every 15 to 20 minutes into your run. It’s important to stay well-hydrated as you can lose up to two and a half cups of water for every pound of body weight lost. Keep a water bottle with you throughout the day as a mental note to drink plenty of fluids.
2) Run on cooler surfaces
Where you run makes a big difference. Try to find paths that are grass, dirt or light-colored pavement that don’t soak up as much of the sun’s heat as roads or asphalt paths. Also, try to find a trail that offers some shade to block the sun’s rays.
3) Wear sun-friendly clothing
It may seem commonsense to wear light-colored clothes on your run but it definitely calls for a reminder. Light, breathable materials can also make a dramatic difference during your run. Wearing a hat and sunglasses can help keep you cool and reduce headaches from squinting in the sun.
4) Slow down
On days that break 90 degrees or extremely humid days, it’s important to realize you’re not going to set any time records. Remember that just because you aren’t going as fast or as far as you normally do, it doesn’t mean you’re out of shape or losing endurance.
5) Go early or go late
It is important to get your daily exercise, but many days there’s nothing healthy about going out in the hot sun. Try to work out before 7 a.m. or after 6 p.m. Summer days are long enough that there’s plenty of daylight to exercise at these hours while avoiding the mid-day scorching sun. If the middle of the day is really the only time you can squeeze in a run the safest, healthiest option is to stay inside the gym.
6) Check your medications
Many medications and over-the-counter drugs can add to the effects of heat-related health problems. Antihistamines, decongestants and antidepressants all can worsen the body’s dehydration. Even the caffeine in your coffee or diet soda can contribute to faster dehydration when you’re running out in the sun.