Tips For Jogging In The Heat

Jogging or sprinting is good exercise. With the advent of summer people starts going out for jogging but the problem arises that how to avoid the effects of heat. Jogging in heat effects your performance for both short term and long term. Jogging in heat can cause dehydration. The heat not only increases your body temperature but also strains your body and cardiovascular system. If you love jogging and having trouble with the heated season then read the article below on tips for jogging in the heat:


The best way to avoid or minimise the effect of heat is to stay hydrated. Hydration means drinking fluids before, after and during exercises. It is necessary to keep your body cool and performing your best in hot conditions. It is difficult to notice how much water is lost from our body through sweat and different people sweat at a different rate. So, estimating a proper amount of fluid to drink is difficult. The body requirement for fluids varies and depends upon exertion, climate, humidity, terrain and other factors. For longer jogging, you must include energy drinks in your fluid consumption.

Avoid mid-day heat

Choosing the right time for jogging is important if you want to avoid the heat of the sun. Try to avoid running in the mid-day heat of the sun. Instead of mid-day run in the evening or morning period. During early morning or evening, the atmosphere is cooler as compared to mid-day. Try to avoid running between 10 a.m. to 4 p.m.


Choose the right outfit for your workout that will protect your skin from the rays of the sun. Wear loose fit and moisture wicking material that will prevent the building of heat. Light colour clothes cool down easily so your outfit must be light coloured. Whereas if you wear tight-fitting and dark colour clothes then the dark clothes will absorb sun rays and will raise the temperature.

Use sunscreen

Cover all the parts of your screen with a waterproof sunscreen. Use a sunscreen that has sun protection factor 15 and offers protection from both UVA and UVB rays. Application of sunscreen on an individual depends upon factors like skin type, time of the day, and current UV levels. If you are on a longer jogging session that you need to apply the sunscreen again.

Start session slowly

It is advised to start the training session slowly so that your body can adapt itself to the outside temperature. Try to avoid intense jogging if the sunny days have just started.

Water splash

When your body gets overheated while you are jogging then you can splash water on your body and head to cool down. Water has a lasting effect on the body until it evaporates. Water on the head, back of the neck under the arms are the best place to splash.


Applying the above tips in your jogging session will help you in control your body heat.