Summer Time is the time of year that almost everyone looks forward to. Psychologically, sunlight brings happiness with it and children and adults can spend more time partaking in outdoor activities. Unfortunately, too much sun can be damaging to your skin and the heat can be challenging, causing you to become dehydrated. Here are 7 hacks for running during summer time:
- SPF Protection
It is a known fact that sun rays can cause skin cancer if exposed for very long periods. Those lacking in melanin can also suffer from sun burns. It is important that you where SPF to protect you from long term risks. SPF lotion can feel uncomfortable and cause you to sweat more in the heat. Instead, opt for the SPF-30 or higher sprays so you would not feel that thick heavy layer on your skin, allowing you to feel cooler rather hot and sticky.
One way of protecting your face is by wearing hats but it also shades you from the sweltering rays. Hats however are meant to keep heat in so opt for sun visors or mesh top hats that allow some form of circulation. You do not want to suffer from heat stroke.
During cold winter days, you wore layers and layers of clothing to get your body warm enough to sweat while running, but now that sun is out, you do not need clothing to get you to sweat. While running, wear lose-fitted clothing that allows your skin to breathe. Tight clothing does not allow for much breathing room and even though you sweat faster, you would also feel hotter and tired faster.
Beat the heat by running when the sun is low, either early in the morning or late in the evening. Start running with the wind blowing behind you and head back with the wind blowing toward you. This way your body can cool down with the wind when your body becomes heated.
- Start cold
This is also called precooling and requires you to lower your body temperature significantly before you begin running. For doing this, you can take a run through your garden sprinklers, dunk some ice on your head or wear an ice vest. If this is too extreme for you, sit in the air-conditioning sipping on an ice-cold drink before you head out to help your body stay cooler longer.
Map your run through shady areas or close to large bodies of water such as lakes or ponds. These areas are cool enough so that you would not feel the sweltering heat while running.
Sweating causes you to lose water so you want to keep your body hydrated before, during and after your workout. Drink at least 2 cups of water 90 minutes before you start running. You would also want to drink a half cup every 15 to 20 minutes during your run. You can either carry your water on you or map your route to stop at water fountains along the way. After your run, drink 2 cups of water to replenish your body. Freezing your water can ensure that your water stays cold while you run.