Running or hiking in the summer sun can feel exhilarating, but when the temperatures soar and the air feels like an oven, it’s no longer just a workout – it’s a test of endurance and safety. Whether you’re training for a race or heading for a scenic trail, hot weather poses real risks if you’re not prepared. Here’s a guide to help runners and hikers stay safe, strong, and smart when the heat is on.

1. Timing Is Everything

Avoid the hottest parts of the day, usually between 11am and 4pm. Early mornings or late evenings offer cooler temperatures, softer light, and less crowded paths. If you must go out during peak heat, keep your outing short and be extra cautious.

2. Hydration: Your Best Defence

Dehydration creeps up fast in high heat. Start hydrating before your run or hike, and sip water regularly throughout. For longer outings, bring electrolyte drinks or add hydration tablets to your water to replace lost salts and minerals.

Tip: Don’t wait until you’re thirsty—by then, you’re already on your way to dehydration.

3. Dress for the Heat

Wear lightweight, light-coloured, and moisture-wicking clothing. Avoid cotton, which holds sweat and can lead to chafing. A hat or cap and UV-blocking sunglasses are also helpful for shielding your face and eyes from the sun.

Look for clothes with UPF ratings for extra protection, and don’t forget sunscreen (SPF 30 or higher) on all exposed skin—even on cloudy days.

4. Know the Signs of Heat Illness

Heat-related conditions can sneak up quickly. Watch out for:

Heat exhaustion: heavy sweating, dizziness, nausea, fatigue, and a rapid pulse.

Heatstroke: confusion, flushed skin, no longer sweating, and a body temperature over 40°C (104°F)—this is a medical emergency.

If you or someone else experiences these symptoms, stop immediately, get into the shade or a cool place, drink water, and seek help if needed.

5. Slow Down and Adjust Expectations

Summer is not the time to chase personal bests. Listen to your body, and be prepared to run or hike at a slower pace. Heat adds extra strain on your heart and muscles, so what feels easy in spring can feel twice as hard in summer.

Walking breaks, shorter distances, or shaded routes can make your outing more manageable and still rewarding.

6. Pick the Right Routes

Opt for shaded trails, forests, or parks with water fountains and facilities. Asphalt absorbs and radiates heat, so trail running or hiking on dirt paths is not only cooler, but also easier on your joints.

Consider loop routes that allow you to return to your starting point if the heat becomes too much.

7. Use Cooling Techniques

Carry a wet bandana around your neck, or pack a cooling towel. Douse your hat with water. Pour water on your wrists and the back of your neck during breaks—it helps lower your core temperature.

Some runners also freeze their water bottles the night before so they melt slowly as they run.

8. Recovery Matters More Than Ever

After your workout, prioritise rehydration, cooling down, and rest. Take a cool shower, change into dry clothes, and refuel with snacks containing a mix of carbs and protein. And yes—keep drinking water!

Running and hiking in the heat can still be enjoyable and rewarding if you prepare properly. Respect the weather, listen to your body, and don’t push your limits unnecessarily. With a little planning and the right gear, you can keep moving—even when the sun is blazing. Stay cool, stay safe, and don’t forget to enjoy the journey.