Hot Weather Running Tips


With warmer weather coming up soon, it’s important to tweak your running habits to stay safe and injury- free. Our Optimum Stride therapists offer some tips on ways to beat the heat!

How much water should I drink before and during my run?

Before your run, it’s important to drink 10-15 ounces of fluid, and while you’re running, try to drink fluids every 20-30 minutes. This will help ensure that you stay hydrated throughout the course of your run. To determine if you’re hydrating properly, weigh yourself before and after your run. You should have drunk one pint of fluid for every pound you’re missing. Plan your route around places where you can refill your water bottle.

When are good days to skip running outside?

To prevent heatstroke, avoid running in temperatures above 98.6 degrees, and if the humidity is above 70 to 80 percent. While you’re running if you become dizzy, nauseated, have the chills, or cease to sweat, stop running and seek shade and water. Heatstroke is a life-threatening medical emergency and should be treated immediately.

If you decide to run outside, run in the shade, avoiding direct sunlight and blacktop as much as possible. It is also important to wear sunscreen and sunglasses to protect your sun and eyes from UVA and UVB rays.

What should I wear when I run?

Another thing you can do to help yourself stay cool is wear light colored and breathable clothing. Children should run in the morning or afternoon to avoid the peak of the sun. If you have heart or respiratory conditions, it may be best to run indoors during the warmer months.

To learn more about our Optimum Stride programs, visit

Hot Weather Running Tips

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