Young woman running

Stay healthy this summer by running and avoiding heat stroke

During the summer months, many people want to maintain their exercise routine to stay in shape. There are also many citizens who decide to start running as a goal with the arrival of summer.

Outdoor exercise has become an essential task for many athletes who want to build muscle, increase their cardiovascular capacity or their strength. However, it’s important to take certain precautions to avoid any risk of excessive fatigue or dehydration.

1. Key running times and routes

With high temperatures, the first thing to bear in mind is that you may feel more bloated. In this way, it’s advisable to run with less intensity so that the body adapts gradually to the heat and doesn’t feel an extreme temperature suddenly due to running at high speed.

Every summer, the same question arises: when is it best to go running? The answer is that on hot days, there are two time slots during which it’s advisable to go running.

These are the early hours of the day, coinciding with the lowest temperatures of the day and fresh air. You can also jog at dusk, because as the sun sets, temperatures tend to drop. Another advantage of running in these two time slots is that there will be fewer people around to do the sport, so you can exercise more serenely.

2. Hydration and itinerary: how to choose the best option

The greatest danger of running at very high temperatures is due to the fact that the body tries to cool itself by sweating, as it consumes much of the water present in the blood. To facilitate this process, more blood moves to the surface of the skin, through which perspiration is secreted. As a result, muscle availability decreases, leading to a much earlier onset of fatigue. That’s why it’s important to follow these tips.

When it comes to running, another of the most influential factors is carrying a bottle of water so you can stay well hydrated. This is an action that should be repeated before, during and after running.

During the summer, it’s advisable to eat foods that contain water to maintain hydration, such as melon or watermelon or vegetables. However, it’s important to bear in mind that itinerary is a fundamental factor in not overexposing yourself to the sun. So you may choose to run near cooler areas such as rivers or parks.

3. Clothing or sun protection

Running in hot weather can be more comfortable if you choose appropriate clothing. This way, you can choose to wear light, breathable clothing so you can move with greater agility.

The use of sun protection is essential every month of the year, although special precautions should be taken during the summer months. Before going running, sunscreen should be applied to the face and areas exposed to the sun.

By following these recommendations, you can continue running during the summer months while taking the necessary precautions not to endanger your health.