Running itself is extremely challenging for your physical and mental health and on the top of that, imagine the scorching heat of the sun and humidity to it, intimidating, right? Every year, tons of people make resolutions to take up running as part of their routine to stay fit, but as the sun goes down in the evening, so does their spirit. But for the die-hard outdoor runners like you and me, running experience can be as healthy as meditating. For me, summers are the perfect season to improve running habits. Other than the practical reasons, some of the most obvious ones that come to mind while running in summers are the part where you want to reach home to escape that heat and humidity. One striking reason for running in hot weather conditions is the fact that the more you sweat, the more calories you will burn! But running also comes with some consequences for those who didn’t take it up as a fun and more as a challenge that they can never win. Running in heat and humidity put you at risk of getting health problems. Problems such as dehydration, heat stroke risk, or heat-treated illness can turn the fun into agony for you! But don’t worry, I am going to suggest some of the safety tips that you can include in your running routine to always stay in good shape while enjoying the same with your squad.

Stay Hydrated

When you opt for any kind of workout like running in this case, staying hydrated is extremely important. As you lose so much sweat on the way, keep your body fit and healthy by keeping the hydration levels high to protect yourself from heatstroke or sunstroke. You can carry a water bottle with you to energize yourself after intervals till you get home.

 Get used to Heat

If you are a beginner, make sure that you make it a habit to run at least 30 to 45 minutes before you take an extensive running out session. Follow a training program that helps you to push yourself more each day. Ideally, spring season is the best for the beginners to get used to the heat.

Wear Loose Clothes

Always wear loose clothes when you go running so that you can breathe easily while sweating out a lot. Ideally, cotton clothes or dry-fit apparel are the best for the workouts. They help absorb heat and sweat, and keep you dry for a long time.

Know the Signs

Know your body first! It is good that you are including running into your daily routine to stay fit or just to join your squad. But it is more important to make sure that you don’t have any health-related issues such as blood pressure, palpitation, etc. Sometimes running hard and fast can cause heatstroke, nausea, dizziness, and other problems. 

Wear Sunscreen

Unless you want to get tan, don’t go out in the sun without wearing the sunscreen that offers broad protection from the sun. The UV rays and the scorching heat can be harsh and cause skin irritations, burning, and rashes. If you are running more than usual, don’t leave the house without your sunscreen!

Light Warm-up

A quick warm-up before a workout helps you to prevent the sudden cramps, ligament stretch, or tissue tearing. In the hot summer days, shorten your warm-up time to save energy for those long runs. You can go for half-an-hour or more in the winter season, to bring your body to normal temperature.

Cool Down

It is strictly advised that you must not stand under the shower when back home. After exercising or running, the body needs to gradually drop the heat and that takes time. Wait until your body gets to normal temperature and there is no more sweating. Also, drink a full glass of juice or energy drink as you get back home to energize yourself. 


The heat and Vitamin D we get from the sun is good for the body as a whole, but remember that your body function in its own way and it can lead to severe health problems, if you put so much pressure on yourself. So next time you go running in the hot scorching summer, make sure to follow these safety tips for a healthy routine!