STAY HYDRATED: Keep your body hydrated. This means drinking fluids before, during and after exercise. Plenty of water is called for, but also an isotonic drink after your run to replace salts and minerals lost through sweating. Make your own isotonic drink: one part water, one part fresh orange juice and a pinch of salt (you shouldn’t be able to taste the salt in the drink).
LOOSE FIT: Wear light-coloured, loose-fitting running clothes to help your body breathe and cool itself down naturally. Tight clothing restricts this process and dark colours absorb the sun’s light and heat. Wear synthetic fabrics rather than cotton, as they will wick moisture away from your skin so cooling evaporation can occur.
EARLY BIRD: Run early or late. Try to avoid running between 10am and 4pm when the sun’s intensity is at its greatest. If you do, stick to shady roads or track. Before or just after sunrise is the coolest time of day to run since the roads have not yet heated up (lovely views, too!).
WEAR SUNSCREEN: Protect your skin with a waterproof sunscreen with a SPF of at least 15. Stick formulations are good for your face as sunscreen won’t run into your eyes.
DON’T PUSH IT!: Take weather conditions into account. Brutal heat and humidity mean you should scale back your performance goals. Don’t try to beat the heat!
MAKE A SPLASH: Splash water on your head and body to cool down quickly if you start to
overheat. This will have a lasting effect as water evaporates from your skin.
KNOW THE SIGNS: Be familiar with the signs of heat problems. If you feel faint, dizzy or disoriented, or if you stop sweating or your skin goes cool and clammy, slow down or stop running and get some fluids. If symptoms persist, sit or lie down in the shade and seek help.