How To Survive Running In 100 Degree Weather

I was in Death Valley, California last year and the temperature hit well over 120! When the temperature dropped back "down” to 100, I actually felt a huge relief. But obviously 100 is still HOT!

We would all like to run in ideal weather conditions; a cool day with a slight breeze to wick away sweat and not too much sun. Unfortunately, the weather does not always cooperate, and some of us live in regions where hot weather is unavoidable. It is important to know some tips on surviving running when the mercury hits one hundred degrees.

To survive running in 100 degrees weather, it is essential to choose the coolest time of the day to run. Wear minimal cooling clothing but be aware of sunburn that can lead to sunstroke. Hydrate with sports drinks but do not exceed 32 ounces per hour. Run in natural environments if possible.

You may be a dedicated runner that has to run every day, no matter the temperature. It is vital to know tips on surviving a run on a sweltering day.

The Best Time Of Day

Choose the coolest period of the day to run, especially if you are doing long-distance or high-intensity running. The mornings are often the coolest time of the day. If this is not possible, choose shorter running trails and start by running slowly. If your body is coping once you reach the halfway point, you can increase the speed.

For some people, high humidity is worse than high temperatures. Choose the least humid time of the day to run if high humidity bothers you. This is often in the evening if you live at the coast.

Also check out How To Stay Safe Running In Humidity

Expect To Run Slower

Adjust your expectations when you are running in hot weather. You will not run as fast as in cooler weather, and it is important not to try and push yourself to do so. Many athletes berate themselves for slow times during hot weather. This is pointless as the human body does not function optimally in searing heat.

Researchers have found that for every five degrees above 60° F, you will run twenty to thirty seconds slower per mile. If you are running at 100° F, you can expect to run two and a half to four minutes slower per mile.

Which Running Trails Are Cooler?

Choose a shaded trail so that you are not exposed to the direct rays of the sun. This will assist you in keeping cool and protect you from dangerous levels of radiation from the sun.

Running on grass or natural surfaces is best in the scorching heat. Artificial surfaces such as roads and paving absorb heat and reflect it into the atmosphere. This re-radiation makes it much hotter in areas where there are artificial surfaces.

Try to run in spaces where there are fewer buildings and more trees. Buildings are responsible for radiating heat, just like artificial ground surfaces. Running in the city center will be hotter than running through a park or the suburbs.

Letting The Wind Cool You

Check the wind direction when you begin running. Run in the direction the wind is blowing for the first half of the run. When you are on the last half of the run, try to run into the wind. This helps cool you down when you are at your hottest and most tired. (As long as the wind isn't too strong and making you work harder)

Prevent Dehydration When Running In The Heat

Hydration is critical when running in the heat. The trick is to find a way to stay hydrated without carrying a water tank on your back. Remember that everyone is an individual and needs to adapt a hydration program to fit their needs.

Some people start hydrating one to two days before a big race and keep up intense hydration levels after a race.

Other people hide water bottles or sports drinks along the trail they will run to avoid carrying the extra fluids.

It is essential to keep up hydration throughout a workout in hot weather. Perspiring removes more than just water from your body. Key electrolytes are lost in vast quantities when sweating heavily during a run in high temperatures. It is better to use sports drinks that provide water and electrolytes.

Salt can quickly become depleted when running in high temperatures, leading to abdominal and leg cramps. Ensure that you take in sufficient salt to prevent these unpleasant results of salt deficiency.

Excessive water intake can dilute the amount of salt in the blood and result in hyponatremia. This causes muscle twitching, severe headaches, and disorientation. Hyponatremia can quickly become fatal, and emergency medical care is needed. Drinking too much water is a mistake that rookie runners often make.

The best guide to avoid hyponatremia is to limit your fluid intake to 32 ounces per hour. Use sports drinks and not plain water.

It is essential to know the side effects of any medicines you use. Some medications such as antihistamines, antidepressants, and drugs to prevent cramping can cause a dry mouth and a certain amount of dehydration. Alcohol use the day before running will also cause dehydration.

What Clothing Is Best For Running In Hot Weather?

Running clothing can make a big difference in keeping cool. Wearing brief running clothes can help keep you cool. Light-colored clothing reflects light and heat, unlike dark clothing, which absorbs it. Choose white or something similar for summer running clothes.

Clothes with mesh, vents, and netting can help to cool you down when exercising in steamy weather. The best fabrics are microfiber polyester or cotton blends. They allow the skin to access the air and let moisture evaporate, further cooling you.

The choice of minimal clothing must be tempered because the harmful sun rays can cause severe burns on your skin. If you are at risk of burning, it is better to cover more of your body with a lightweight moisture-wicking material.

Sunstroke and heat exhaustion can cause collapse and frightening health consequences that are not worth the risk. Ensure that your sun exposure is limited by running at times when the UV rays are lowest and covering your skin adequately. Caps or hats are essential to protect your face and head.

Sun protection products should be used. They should have a sun protection factor of at least 30, but SPF 50 or complete sunblock is better.

Conclusion

Running in one-hundred-degree weather is challenging, but it can be achieved. Pay attention to hydration, electrolyte replacement, and sun protection to ensure you stay healthy. Choose to run at cooler times of the day and select trails that offer some relief from the heat.