Do you run come rain or shine? Then you will find the following tips useful for how to run safely in the summer heat:

• Run during a cooler time of day, usually very early in the morning or late in the afternoon.
• Plan your routes in shady areas or places where you have access to water.
• Protect yourself from the sun. Apply sunscreen with SPF 30 or higher, sweat-resistant, 20 minutes before running.
• Wear a cap and sunglasses.
• Wear light-colored, lightweight clothes, especially those that don’t get soaked with sweat and dry quickly.
• Stay hydrated. Drink water before, during, and after your workout. Drink even if you’re not thirsty. By the time you feel thirsty, you are already dehydrated. You can wear a belt with a bottle holder.
• If you run for more than half an hour, it’s important to replace the electrolytes lost through sweat either by taking ready-made capsules or effervescent tablets, or by drinking a ready sports drink available at pharmacies or sports stores.
• Don’t try to set a new record; focus only on completing your workout safely.
• Take your phone with you or run with a companion so that if you don’t feel well, you can call for help or be assisted.