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Running in the Summer: Heat Index, Hydration, and Staying Safe

May 25, 2016

It’s no secret that I love warm weather. I wait not so patiently through all the cold, overcast, gloomy days for the warm, beautiful, sunny ones. And now that they’re here, I’m soaking it up as much as I can.

#RunningCoachesCorner -- where it's at! Linkup w/ @running_onhappy @loramarie03 @suzlyfe @CoachDebbieRuns #runchat
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As much as I love, love, love warm weather and being able to wear shorts and tanks to run instead of long sleeves, a jacket, arm sleeves, fleece lined tights, plus gloves and ear-muffs (because doesn’t that sound fun?), there are times when my running begins to be affected by the weather. And not just my running, but yours, too. One thing I don’t love? Heat index.

Summer Running | Morning Run | Hydration | Running Coaches' Corner | Running on Happy

Heat Index, Hydration, and Staying Safe

When the temperatures rise and we physically exert ourselves — with yard work, playing ball, or running, to name a few — our body temperatures rise as well. When our temperatures rise, our body reacts by cooling it — with sweat. When we sweat excessively (which is a good thing because we need to cool our bodies!) and lose a lot of fluids, we can quickly become dehydrated.

It’s important to run with water or a sports drink readily available during the hot summer months. It’s equally as important to hydrate well both before and after running, too.

Replacing lost fluids will not only help you feel better and keep you healthy, but it will help you run well, too.

Another thing to keep an eye on during the summer is the heat index. I’ve touched on this before, but heat index is similar to the windchill factor, just opposite. So if it’s 39˚ but the winds are 14-15 mph, it will “feel like” 29˚. That’s a big temperature jump, and you would dress accordingly. In the summer we use the heat index which adjusts the “feels like” temperature based on relatively humidity. The higher the humidity, the warmer it feels outside. Check out this graph:

Summer Running | Heat Index | Hydration | Running Coaches' Corner | Running on Happy

Do you see where the “extreme caution” area begins? That means on any given day, if it’s 86˚ outside and there’s 70% humidity, the temperature feels like it’s 95˚! That’s a pretty substantial difference. Similarly, if it’s 86˚ the next day but it rained, for example, and now the humidity is only 40%, it “feels like” 85˚ instead. Thankfully we have this graph to help us because it’s a handy tool when planning summer runs.

How do you use this information when you’re running and training in the summer?

Check the weather before you head out and compare it to the chart. Another good way to determine your comfort level is to do it the old fashioned way – go outside.

I also can’t stress this enough — run with water! I ran on Tuesday with my daughter in the stroller — a quick 4-miler. I had a water bottle and energy chews. And because it was hot and humid, I only made it 3 miles. I drank water several times while I was running, too.

Summer Running | Morning Run | Hydration | Running Coaches' Corner | Running on Happy

Another one that I keep repeating — run in the morning before the sun has gotten a chance to bake the planet. Trust me, it’s cooler in the morning!

Above all else, listen to your body. Checking the heat index, running with hydration, and in the morning hours really will do you no good if you feel bad. If you’re slogging along and the heat/humidity is too much, there’s no shame in calling it early. There will be more times to run, cooler days for hard workouts, and there’s truly no sense in endangering yourself just because you’ve got a run on your schedule.

In the know: heat index and hydration keys to fun summer running! #runchat #safetyfirst
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That’s my mama bird advice for the day. Whatever happens – stay safe out there, y’all. Safety first!

xo

TALK TO ME!

What’s your favorite way to rehydrate after a hot, summer run?

What’s your favorite non-running summer activity? I love hiking and canoeing!


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Also linking up with Nicole, Annmarie, Angelena Marie, and Michelle for Wild Workout Wednesday!

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23 Comments


Julie @ Running in a Skirt
May 25, 2016 at 7:46 am
Reply

I’m the same way. I hate running in the cold, so summer running is my jam… but you have to be so careful with the heat. My asthma hates temp extremes, so I try to run in the morning in the summer.



    rfrutkin
    May 25, 2016 at 2:30 pm
    Reply

    Asthma is tricky, for sure. Especially if it’s triggered by pollen and allergens. But warm weather is fabulous… 🙂

Lisa @ Running Out Of Wine
May 25, 2016 at 8:34 am
Reply

I definitely get my runs done in the mornings before it gets too hot. I haven’t had to run with water yet this year but I think this weekend I will need to start. I am excited for summer running but also a little nervous about adjusting to the heat!



    rfrutkin
    May 25, 2016 at 2:32 pm
    Reply

    It will be an adjustment having to run with water for short runs, I agree. But I love warmer temps so I’m excited. 🙂

Annmarie
May 25, 2016 at 8:34 am
Reply

I do not do well in the heat AT ALL so I tend to run SUPER early during the summer!



    rfrutkin
    May 25, 2016 at 2:32 pm
    Reply

    I feel like you always run super early! Lol

Wendy@Taking the Long Way Home
May 25, 2016 at 8:47 am
Reply

As much as I love warm weather, I really struggle with pacing in the heat and humidity. Like Annmarie, I head out early in the summer to beat the heat.



    rfrutkin
    May 25, 2016 at 2:33 pm
    Reply

    I think everyone struggles with pacing in heat and humidity. It’s a big adjustment, for sure. I slow down by almost a full minute per mile when it’s hot/humid out.

Michelle
May 25, 2016 at 9:40 am
Reply

So important as we head into summer! When it gets super hot, I need a drink with sugar and electrolytes with me for long runs. Definitely running early helps to. Thanks for linking up with us!



    rfrutkin
    May 25, 2016 at 2:36 pm
    Reply

    I definitely need a lot of fluid on long runs. Short runs I can get by with a couple sips here and there. 🙂

Brie @ Lean, Clean, & Brie
May 25, 2016 at 10:08 am
Reply

I love summer, but I struggle so much with running in the summer. I am trying to be better about running with water this summer, so I bought some water bottles that fit in my flip belt to make it easier to carry around with me.



    rfrutkin
    May 25, 2016 at 2:38 pm
    Reply

    That’s a great idea! I used to run with a hydration belt but it was too tight around my sensitive stomach so I wear a vest or pack now. Sometimes it seems like it’s overkill but it doesn’t bother my stomach so it’s much better.

Janelle @ Run With No Regrets
May 25, 2016 at 10:20 am
Reply

I had a really hot run yesterday – it was about 83 degrees and pretty humid. First time putting on the sunscreen and I carried my handheld water with me, which clearly wasn’t enough! I’d never seen the heat index chart but it’s very useful as it can get pretty rough in Philly! And totally agreed, running in the morning is the best way to go!



    rfrutkin
    May 25, 2016 at 2:40 pm
    Reply

    Time to dig out the hydration vest. Haha. 🙂 I put on sunscreen for the first time yesterday, too!

Nicole @ Fitful Focus
May 25, 2016 at 11:02 am
Reply

Excellent tips. I bring water even on short runs in the summer, and sometimes I’ll even add a Vega Hydration pack for extra electrolytes.



    rfrutkin
    May 25, 2016 at 2:40 pm
    Reply

    I usually don’t have water for shorter runs but I’m thinking I might stash some for mid distance runs this summer.

Susie @ SuzLyfe
May 25, 2016 at 11:02 am
Reply

Love warm weather and refueling with margaritas er I mean water with lime and salt. ;D



    rfrutkin
    May 25, 2016 at 2:41 pm
    Reply

    Hahahaha… yep. 🙂

Debbie
May 25, 2016 at 11:20 am
Reply

My winter is usually pretty close to many peoples summer, so I run with water and think about hydration all year long. Of course my summer is an extreme example of running in the heat, when even first thing in the morning it can be over 90 degrees.

I think listening to your body is really important. People don’t always realize that the heat will adversely affect their performance, especially at first before adapting. So trying to push through and maintain paces that they’re used to will really stress their body, and may not even be possible.



    rfrutkin
    May 25, 2016 at 2:48 pm
    Reply

    Tell me about it — I did that yesterday! Lol. I was so annoyed I couldn’t go faster until I realized why I couldn’t go faster. 🙂

    My favorite thing about AZ is running as the sun’s rising. That’s my favorite anywhere, but in AZ it’s warm and there’s no chill in the air.

Laura @ This Runner's Recipes
May 25, 2016 at 5:47 pm
Reply

Summers don’t get too bad in Seattle, but I definitely have to make sure I’m hydrating well during summer runs still. I prefer winter running over summer running so even mild summer temperatures feel hot to me!



    rfrutkin
    May 25, 2016 at 9:06 pm
    Reply

    We’re so opposite! Lol!

Need ways to modify your workout this summer? Check out these 5 tips!
June 2, 2017 at 5:02 am
Reply

[…] discussed summer running safety and given tips for successful summer running before, but I’ve never focused on how to […]



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