It is easy to lose count of the number of heatwaves we have already been sweltering through this summer as the UK keeps breaking its own records. It wasn’t that long ago that the ‘British summer’ was synonymous with having endless weeks of a rainy, dismal washout. However, now it means literally living in drought conditions with temperatures hot enough to start forest fires. Of course, most people would welcome these same high temperatures if they were on beach holiday, drinking out of straw from a coconut. Even so, it doesn’t make being stuck at home, trying to live and work in such sweaty conditions, any more bearable.  

The prospect of exercising outside and sweating even more is almost unthinkable. But what if you’ve already committed to running in some autumnal event? Working out in an overly air-conditioned gym might be one solution but it might also be an easy recipe for a summer head cold. Though the alternative of stubbornly sticking to your training schedule and running outside in the heat like a desert martyr can be particularly challenging. Luckily, there are some running, hydration and fuelling hacks that are easy to take on which can help you exercise and enjoy the outdoors safely.

Protect and dress for the heat
Wearing a sunscreen with a high UPF is non-negotiable to protect your skin against sun damage and skin cancer. Many running brands now also incorporate sun protection of up to UPF 50+ within their clothing. This can be a good option for when you want more coverage, or for longer runs if you are concerned about sweating off your sunscreen protection. However, not all clothing with high UPFs feels very breathable or cool because they require tighter weaves which reduces the airflow.

The key to running comfortably in the heat is to wear light, loose materials that are breathable, sweat-wicking and do not chafe. Wearing lighter colours will also help as they absorb less solar energy than darker colours. Crucially, wear what works well for your body shape and not someone else’s. Now is not the time to copy a trend or wear an unworn event T that might rub you the wrong way for too many kms. If you tend to chafe when you sweat, use an anti-chafe stick or balm which will last longer than Vaseline. Using a strip of kinesiology tape for smaller areas, such as rough bra straps, can also be a lifesaver. Wear thinner, well-fitting socks to help prevent your toes from overheating, rubbing and causing blisters. Lastly, wearing a running hat will reduce sweating and shield your face and scalp from the glare of the sun and UV rays. You only have to sunburn your scalp badly once to never forget it again. Ideally, choose a hat that is designed for running, so it is lightweight, breathable and moisture-wicking. It will cool you far better than a sweaty cotton cap that can feel as heavy as a brick.

Plan ahead to escape the heat
Breaking your routine by changing when and where to run can help you escape the worst of the heatwave. Run earlier in the day or in the evening because it is not only more comfortable, but is safer, too. Running when the sun’s UV rays are the strongest – between 11am-3pm – substantially increases your risk of heat exhaustion and heatstroke. This may seem impractical, such as when you have a long run but don’t want to wake at the crack of dawn to eat something beforehand. However, a very early start may still be a better option than running late into the evening, when you may be more tired. Or having to slog it out for hours inside on a boring treadmill. Alternatively, you could break up your long run into two shorter distances and have two cracks at it during the cooler periods of the day.

Planning a running route that includes some shade will also help you stay cooler. Try to avoid larger areas that are very exposed to the sun and if you can’t, then do them at the beginning of a run when you are fresh. Include more diversions through any nearby treelined parks, woodland and urban areas that you know offer some shade. When you have more time, there are plenty of trails to explore in the UK’s national parks and near waterways where you will find longer stretches of cooling shade from the sun.

Cool your pace for the heat
Running in high temperatures undoubtedly puts an extra strain your body as it tries to keep your core body temperature to a normal level and prevent overheating by sweating. When the humidity also rises, it is even more difficult to cool down because our sweat sticks to us and less is evaporated into the air. This makes our heart and lungs work even harder and it takes much more effort to run. Consequently, unless you adjust your pace by slowing down, you will risk heat exhaustion. So instead of focusing on maintaining a planned pace, run according to how you feel and how much actual effort you are making. If you are starting to overheat, just slow it down another notch. Remember that there’s no shame in taking a break by walking or just stopping to catch your breath.

Hydration and fuelling hacks to stay cool
Regardless of the weather, you should always ensure that you start a run being well hydrated to get the most out of your training. However, in a heatwave this isn’t just sensible, it’s critical. Even if you start out hydrated, it’s important to carry a drink when running in the heat, regardless of the distance. Many runners make the mistake of underestimating how unwell they can quickly become once dehydration starts to set in, even on a relatively short run. Ultimately, it’s better to return home with a half-filled bottle than feeling very ill. If you really don’t want to carry a drink, then at least route your run past a water fountain or leave a drink en route that you can easily grab. For longer runs, it’s easier to wear a running vest but ensure that you can carry a sufficient amount of water unless you can re-fill somewhere.

In terms of what to drink, water is normally the best choice for hydrating in the heat, particularly for shorter runs. However, when you have a longer run ahead of you and it is truly scorching outside, then using an isotonic drink containing electrolytes alongside water may help to avoid dehydration. Though this is not an absolute and is entirely individual. If you are someone who sweats a lot, always needs to drink and tends to get dehydrated easily then absolutely, try using an electrolytes drink alongside water. But many runners of all shapes and sizes get by just fine, hydrating solely with water, even on longer runs.

If you do choose to take a drink containing electrolytes, it doesn’t mean that you have to rely on branded ones. They can be expensive, often contain unwanted additives and come in flavours that don’t appeal to everyone. Because not all runners want to be running with a warmed up blackcurrant or lychee flavoured drink when it’s roasting outside. Fortunately, it’s easy to make your own DIY version at home.

DIY electrolytes drink
Simply mix together the following:

• 500ml water
• ⅛ tsp salt
• Juice of ½ lemon or lime
• 1-2 tsp honey, maple syrup or sugar-free squash/syrup (for flavouring)

Fill your water bottle and refrigerate overnight before using or partially freeze (but leave a little room for expansion)

Although keeping your hydration in check will help you enjoy running in the hot weather, don’t forget about fuelling your longer runs. Even if you are hydrated, you need to start replacing the carbohydrates that your muscles have used up as glycogen for runs longer than 90min, or you will run out of energy. This can feel somewhat difficult to do when you are very hot and tired. If you normally use gels to fuel your runs, you may find that aqua-gels work far better and are easier to get down in the heat. Alternatively, you could use an isotonic sports drink that contains both electrolytes and carbohydrates to do the dual job of hydrating while also giving you energy. Again, there are many brands available on the market but they can be expensive, cause GI issues and are not to everyone’s taste. But it’s also easy to make your own home version, not to mention, cheaper.

DIY sports drinks
Mix and chill the following:

• 500ml water
• 20-40g sugar (depending on what gels you are replacing)
• ⅛ tsp salt
• Honey, maple syrup or sugar-free squash for flavouring (optional)

Or try mixing and chilling:

• 250ml water + 250ml fruit juice + ⅛ tsp salt

Lastly, rehydrating and refuelling after a run in the summer is easy even if you feel far too hot to eat. Start by taking advantage of all of the seasonal fruit on offer. For instance, chilled watermelon, cantaloupe, berries, nectarines and peaches all make great thirst quenching snacks. Eat it alongside some milk, yoghurt or a big glass of chocolate milk to help to build up an appetite while you cool down. Then you can easily add some more carbs and protein in the way of recovery meal.

Speaking of which, try this Roasted potato, halloumi and nectarine salad for the perfect meal to refuel with on a hot day.