1. Drink Plenty…

Dehydrating is a serious risk when you are exercising in the heat. Avoid it by making sure you drink enough – and then drinking even more. For runs of between 50 and 75 minutes, you need to drink around 10 ounces every 15 minutes. For runs longer than 75 minutes, drink 6 ounces every 20 minutes. It’s the only way to stay hydrated and ensure you stay in great shape.

2. Grab a Sports Drink…

While water is great for you, sometimes its necessary to give your body a little more – and this is one of those times. Sports drinks typically contain electrolytes and sodium, which are crucial if you are working out in hot weather. For best results, search around for one with reduced sugar.

3. Prep Your Feet…

Sweaty feet can cause friction, and create big, painful blisters. Reduce the chances of it happening to you by putting on clean, moisture-wicking socks that aren’t made of cotton. Your feet will feel much cleaner, smell fresher and stay in tact.

4. Dress Appropriately…

When it’s boiling outside, it can be tempting to go for a run in as little clothing as possible – a bikini run, anyone? In actual fact, more clothing could be better for you. Opt for lightweight clothing with moisture-wicking technology, to keep you cool and dry. Long sleeves will protect your arms from the sun and cool you down, too. You can even get clothing that boosts your SPF, although don’t forget to wear sunscreen too.

5. Ease into It…

Even if you are doing the same run you’ve done for years, you need to ease yourself into it and give your body chance to react. Start out slowly, and let yourself react to the conditions, including the heat. Starting out with an aggressive speed can put you into a state of shock.

6. Cover Your Eyes…

You need to be able to see where you are going, but you also need to reduce potential sun damage to the eyes. While your normal sunglasses might not be comfortable to exercise in, sports sunglasses are made just for this purpose. Grab yourself some that fit your head well, and wear them along with a sunhat to keep your head protected.

7. Be Ready…

Once you’ve finished exercising in the heat, cool yourself down with an ice pop. Make sure you drink enough, and once you are home, replenish the nutrients that you’ve lost by having a high carbohydrate and protein meal. A chicken breast, 2 eggs, cheese or a handful of nuts are great snack suggestions that’ll keep you going.

Remember that exercising in the heat isn’t bad, but it does take more prep. Try to ensure that you stay hydrated (trust me, dehydration is horrific) and don’t be too hard on yourself. You never know, the right prep might help you set your next personal best! Got a tip for exercising in the heat? I’d love to hear it!