So the long-awaited summer has come, and with it the opportunity to spend more time in nature, and for someone to start a new sporting life (“I’m starting to run / swim / walk to the horizontal bars and bars with summer”).

At the same time, our climatic zones are characterized by unpredictable weather and sometimes incredibly hot summer. Training in the 30-degree heat is not easy and such conditions do not make us faster. But there is some good news: first, the human body is able to acclimatize and if systematically engaged in the heat, perspiration becomes more effective, which makes it easier to endure high temperatures. We at Lifehacker call for sports, regardless of weather conditions and seasons, so we give simple tips on running in hot weather.

Clothing, hats and socks

Over the past decades, there have been tremendous changes in the industry of sportswear and accessories. The time of cotton sportswear is almost gone. Today, cotton has been replaced by comfortable synthetic materials that do not absorb sweat and allow it to evaporate effectively, thus creating a cooling effect on the skin. Cotton products are difficult to cope with excessive sweating. The situation is similar for hats (caps, visors, sweaters, etc.) and socks. Moreover, the dryness of clothes on the body does not lead to rubbing or irritating scratching.

Plentiful Drink

Hydration (hydration) – the process of consuming water and electrolytes – is especially critical during warm and hot days. Liquid should be consumed before, during and after exercise. If you prefer to run in the morning, drink enough water for your body throughout the day and in the evening before training. If you are running a long distance, do not forget to stock up on a bottle of water or plan a route so that there are water sources on the way (well room, well in the village with your grandmother, or at least a stall or a shop). There are many ways to carry water during a run, from special hydration belts to just holding the bottle in your hands. Immediately after jogging, it is important and necessary to replenish energy reserves with electrolytes, proteins, carbohydrates for normal recovery before the next workout. Even if you are only going to start running, drinking plenty of fluids every day (about 1.5 liters, not counting juices, soups, teas, etc.) will be very useful for improving the metabolism and proper functioning of all organs of your body.

Timing

For the successful struggle with the heat one of the most important moments is the choice of training time. Running from early morning is the best way to avoid the heat of the air and the scorching sun. Ideally, with extreme heat, it is better to exercise with the very sunrise. The most difficult period for jogging and other activities on the street in the summer is the time from 10 am to 5 pm, so try to avoid training at this time. The hottest part of the day is time from 1 to 3 – the time when the sun is most active. If you can not get up very early, alternative morning activities can be jogging in the evening. Although the air is usually dirtier and more suffocating in the evening than in the morning, it is nevertheless better than training in the afternoon.

We hope that these tips will help those who have already actively joined the community “Run, Layfhaker, run,” and will nudge those who doubt or just decide to run.