Beat the Heat: 4 Safety Tips for Outdoor Runners

There’s no better time to run than in the summer. Look around your city and you’ll see streets and park paths flooded with people logging their miles. There’s a good reason, too – longer days give you more time to hit the trail and the weather is typically more inviting for outdoor activities. However, this summer has been the hottest on record. Even the most seasoned runners are struggling to perform well in this heat. It’s important to follow these tips to stay safe on your runs during extreme weather.

Image: Kevin Kozicki/Getty Images

1.Hydrate, hydrate, hydrate

Staying hydrated is always important when working out (hydrated muscles perform better!) However, it is crucial when temperatures are rising. In addition to the 64 ounces of water you’re already drinking daily,  Women’s Running recommends drinking an additional24 ounces of water per pound of bodyweight lost while exercising.

Before Your Run: Make sure to drink at least 16 ounces of water about an hour before your run.

During Your Run: Bring a water bottle during your run or plan a route that passes water fountains. You want to sip water throughout your run, so you don’t experience excessive fluid loss and become dehydrated.

After Your Run: Treat yourself to a nice, tall glass of cold water to replenish lost fluids.

For proper hydration throughout the day, make sure to supplement your water with some electrolytes and eat water-soluble food, such as watermelon or cucumbers.

2. Choose Your Time Wisely

Before heading out on your run, take into consideration what time you’re running at and what the weather is going to be like. You may want to reconsider that lunchtime run since the middle of the day is typically the warmest. Consider running early in the morning before work or in the early evening once it’s started to cool off. If the temperature is going to be in the extremes all day, opt for a treadmill run instead. While it may not be as scenic, it will be safer.

3. Dress Appropriately

Choice of clothing makes a huge difference on your runs, and not just because wearing a cute outfit gives you the confidence to run faster. Make sure to opt for loose-fitting clothing and moisture-wicking fabrics to help keep your body cool and reduce your chances of overheating.Don’t forget to apply sunscreen to exposed skin.

4. Protect Yourself

2-in-1 Clip-On Personal Alarm.

Most importantly, don’t leave your house without your personal safety device. The SABRE Runner Pepper Gel is easy to bring on your runs with the adjustable hand strap, allowing you to keep it in your hand without needing to actively hold it. Pepper gel resists wind-blowback, meaning it will only stick to what it hits. The hand strap is designed with a reflective logo, increasing your visibility to drivers at night.

Another personal safety option would be the 2-in-1 Clip-On Personal Alarm. This alarm easily clips onto your shirt or waistband for immediate access when seconds count. It features 2 light modes (always on, slow flash, and fast flash) to help increase visibility in low light. It’s easy to use – simply push the side button to activate the loud 120dB alarm (audible up to 1,300-feet away). This compact alarm is also sweat-proof and weatherproof, perfect for outdoor running.

Running in the heat can be an invigorating experience, but it's crucial to prioritize your safety. Remember, it's not just about the miles you conquer, but the way you take care of yourself along the journey. Stay safe, stay hydrated, and keep running strong!