1) Timing is Everything – Avoid running between noon and 3 p.m., when the temperature is highest.
2) Check Conditions – If there is a heat or air quality alert in your area, stay inside and use the treadmill instead.
3) Stay Hydrated - If you are working out for 45 minutes or less, be sure to drink at least 8 ounces of water 15 minutes prior to your exercise. For longer routines, drink about 6 ounces of water every 15 to 20 minutes.
4) Protect Yourself - Put on sunscreen 20 minutes before heading out and wear a mesh cap or visor along with UVA- and UVB-blocking sunglasses.
5) Stay Cool – Wear light-colored, loose fitting running gear made of non-cotton, technical fabrics that allow sweat to evaporate.
6) Use the Two-Minute Rule – Since it takes your body about to two weeks to get used to hotter temperatures, take a two-minute walking break between five to eight minutes running intervals.
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