Top 8 Tips for Running in the Heat (and What to Wear to Stay Cool)
As the temperatures rise, many runners find themselves torn between staying consistent with training and avoiding the intense summer heat. Running in high temperatures presents a unique set of challenges—from overheating and dehydration to fatigue and even heat exhaustion. But with the right strategies and smart clothing choices, summer runs can still be enjoyable, safe, and productive.
Here are our top 8 expert-backed tips to help you run strong all summer long—without melting in the process.
1. Dress for the Heat: Wear Technical, Breathable Fabrics
One of the most important decisions you’ll make on a hot day is what to wear. Cotton is a definite no—once it’s wet, it stays wet, which leads to chafing and overheating. Instead, opt for moisture-wicking technical fabrics that are designed specifically for heat and sweat.
Look for tops, shorts, and bras made of lightweight materials with mesh panels or ventilation zones. A racerback tank or split-back tee with perforated detail can help heat escape more efficiently.
💡 Our “Powered by Cake” vest is a summer favorite—fun, featherlight, and built for sweaty miles.
2. Run Early or Late (Avoid Midday Sun)
Timing is everything in the summer. Try to schedule your runs for early in the morning or later in the evening, when the sun is lower and the air is cooler. The temperature can be 10–15°C higher at midday, with much greater UV exposure.
Not only is this better for your body, but it also reduces your risk of sunburn and heat-related fatigue.
3. Hydrate Before, During, and After
Dehydration is one of the biggest risks when running in hot weather. You can lose several liters of fluid through sweat, especially on long runs. Start your run well-hydrated, sip water throughout (carry a handheld bottle or wear a hydration vest), and replace electrolytes lost through sweat with a sports drink or electrolyte tablets.
Pay attention to your thirst, and don’t wait until you feel symptoms of dehydration—like dizziness or a headache—before you drink.
4. Wear a Cap or Visor
Protect your head and eyes from the sun by wearing a lightweight cap or visor. Not only will it help block UV rays and reduce glare, but it can also keep sweat out of your eyes and even act as a mini shade for your face.
Caps with built-in sweatbands and breathable mesh panels are ideal for summer running. Choose lighter colors to reflect heat, not absorb it.
5. Slow Your Pace and Adjust Expectations
It’s important to accept that your body works harder in the heat. Heart rate increases, core temperature rises, and performance naturally dips. That’s not a sign of weakness—it’s basic physiology. Instead of pushing to maintain your usual pace, adjust your effort and go by feel.
Use these runs to build aerobic endurance, rather than aim for speed. On particularly hot days, even walking intervals can be a smart choice.
6. Protect Your Skin
Sunscreen is just as important as any other gear. Look for a broad-spectrum, sweat-resistant SPF 30+ and apply it to all exposed areas at least 15 minutes before your run. Don’t forget often-missed spots like the back of your neck, ears, and behind your knees.
For longer runs, consider UV-protective clothing with UPF ratings for added protection. Lightweight sleeves and neck gaiters can shield skin without adding bulk.
7. Listen to Your Body
Pay close attention to how your body feels during a run. Symptoms of heat exhaustion can include heavy sweating, nausea, dizziness, chills, muscle cramps, and confusion. If you experience any of these, stop running immediately, find shade, and cool down.
Never be afraid to cut a run short or skip a session if conditions are dangerous. Summer training is a long game—one or two missed runs won’t set you back.
8. Cool Down Smartly
After your run, take steps to bring your body temperature down safely. Find shade, drink cold fluids, and change out of damp clothes as soon as you can to prevent overheating and chafing. A cool shower, wet towel, or even an ice-filled foot soak can do wonders.
You might also want to pack a dry change of clothes in your car or running bag. This helps reduce skin irritation and lets your body recover more comfortably post-run.
Bonus: Build a Heat-Ready Running Kit
Here’s a checklist of clothing and gear every summer runner should have:
- Moisture-wicking singlet or vest
- Lightweight shorts with built-in liner
- High-quality sports bra with ventilation
- Mesh running cap or sun visor
- Technical running socks to prevent blisters
- Sunglasses with UV protection
- Hydration gear (bottle, belt, or vest)
- Sweat-resistant sunscreen (SPF 30+)
Our summer collection is designed with all this in mind—offering breathable, bold, and functional gear to keep you cool and motivated through the season.
Final Thoughts
Running in the summer heat requires planning, mindfulness, and the right gear. But with these 8 essential tips, you can train smart, stay safe, and maybe even learn to love the sunshine.
Remember—no run is worth putting your health at risk. If in doubt, take it indoors or adjust the intensity. Running in the heat builds strength and resilience, but only when done right.
🍰 And hey—if you’re wearing a vest that says “Powered by Cake!”, don’t forget to reward yourself after those hot miles.
Let us know how you stay cool on your summer runs—and tag us in your favorite warm-weather running outfits. We’d love to feature you on our page!
#RunHappy #PoweredByCake #SummerMiles #RunningTips #UphillStruggles
Let me know if you’d like this adapted for email, Instagram, or a printable flyer!