Know how to hydrate.

Hydration and nutrition are super important and hot days are definitely not an exception. Be sure to properly fuel before, during, and after your run. Wear a hydration pack on your run for easy access to water or carry a hand held.

A sweat test can help you determine how much water you should be consuming during your runs. Gnarly Nutrition discusses how to sweat test around 22:50 of this video. Have some more questions? OMR’s nutrition services can help.

Protect yourself with sun gear.

If you read the Ultramarathon packing checklist, then you already know the importance of wearing sunscreen. While we tend to think that sunscreen is only for avoiding burns, it also prevents sun damage and lowers the risk of skin cancer.

Sunglasses will make your run more pleasant and protect your eyes. Nothing is worse than squinting your eyes on sunny long run days. Grab a pair of shades and you’ll have one less complaint about running in the heat.

A hat or visor will provide a bit of shade on your run—proving protection from the sun and the heat. Need a hat? The OMR selection will keep you looking cool while you stay cool.

Choose gear that keeps you cool.

When choosing your clothing for the run, go for loose fitting and light-colored clothing. Additionally, you can use some gear meant to keep you cool. Consider buying cooling sleeves or a cooling necktie. Alternatively, you can make yourself an ice bandana. Simply wrap ice up in a bandana and tie it around your neck.

Avoid the sun.

While all of these steps can provide sun protection and prevent overheating, avoiding the sun is always an option. Try starting your run in the morning or evening to avoid the hottest part of the day. If this doesn’t work with your schedule, choose a route with plenty of shade (trail runs are perfect for this!).

Summer Running Tips