How Best to Prepare and Run in Heat and Humidity

AP Brown
Jul 18
2 min read

Running in hot and humid weather isn’t just uncomfortable—it can be downright dangerous if you’re not properly prepared. But with the right strategies, you can train and race safely while still enjoying your time on the pavement. Whether you're gearing up for a summer 5K or just trying to maintain your mileage, here’s how to beat the heat and stay strong through the sweat.

1. Hydrate—Before, During, and After

Hydration is your first line of defense against heat-related issues.

Before: Start hydrating the day before a run. Water is best, but adding electrolytes (especially sodium and potassium) helps retain fluids.
During: For runs longer than 30–45 minutes, carry water or plan a route with access to hydration stations. In high humidity, you lose more electrolytes through sweat, so sports drinks can be beneficial.
After: Replenish fluids gradually and include a balanced post-run snack to aid recovery.

2. Dress for the Conditions

Your gear can make or break a hot-weather run.

Wear lightweight, breathable, and moisture-wicking fabrics.
Choose light colors to reflect sunlight.
A hat or visor protects your face, and sunglasses with UV protection help reduce glare and protect your eyes.
Body Glide or anti-chafe balms are essential for high-humidity runs to avoid skin irritation.

3. Adjust Your Pace and Expectations

In high heat or humidity, your heart works harder to cool your body. That means your pace will naturally be slower—and that’s okay.

Use a perceived effort or heart rate monitor instead of chasing your usual pace.
Embrace “easy effort” days to allow your body to acclimate.
Remember, training in tough conditions builds resilience, even if your pace drops.

4. Time Your Runs Strategically

Avoid the hottest parts of the day whenever possible.

Aim for early morning or late evening runs when temperatures and sun intensity are lower.
If mid-day running is unavoidable, stick to shaded paths and shorten your run.
Be weather aware: check heat advisories or air quality warnings before heading out.

5. Listen to Your Body

Heat exhaustion and heat stroke are serious.

Watch for warning signs:

Dizziness or confusion
Muscle cramps
Headache or nausea
Chills or goosebumps in the heat

If any of these occur, stop immediately, seek shade or air-conditioning, hydrate, and seek medical attention if symptoms worsen.

6. Train to Acclimate

Your body can adapt—but it takes time.

Gradually increase time and intensity in the heat over 7–14 days.
Focus on shorter, easier runs at first.
Keep track of how your body responds day to day.

7. Fuel Smartly

Heat affects your digestion and electrolyte balance.

Eat lighter meals before runs, with easily digestible carbs.
Bring salt tabs, chews, or sports drinks for long runs.
Post-run, choose cool, hydrating foods like watermelon, cucumbers, and smoothies.

Final Thoughts:

Running in heat and humidity requires a smart, flexible approach—but it can be done safely and effectively. Respect the conditions, prepare thoughtfully, and give yourself grace when the weather turns tropical. Over time, you’ll become a stronger, more adaptable runner—and nothing will stop your stride.

Stay cool out there—and happy running! 🏃‍♀️🌞💧