🌞 Beat the Heat: 10 Smart Tips for Walking and Running in Hot and Humid Weather

We love the sunshine and long days of summer—but let’s be real, walking or running in hot and humid weather can feel like training inside a sauna. That sticky air, relentless sun, and sweat that won’t quit? It’s not just uncomfortable—it can be dangerous if you’re not careful.

But don’t worry! With the right strategies, you can safely and effectively keep moving through the summer. Here’s how:

🕒 1. Time It Right

Early mornings and late evenings are your best friends in summer. Try to head out before 9 a.m. or after 6 p.m. to avoid peak heat hours (10 a.m. – 4 p.m.). Even then, check the humidity—sometimes it's a choice between sun exposure and muggy air. Pick what feels best for you.

🛠️ 2. Let Your Body Adjust

Your body needs time to adapt to heat. Gradually build your workout intensity over 1–2 weeks. Think of it as heat training—it’s tough, but it’ll make you stronger and more resilient.

🐢 3. Embrace Slower Paces

Heat and humidity increase your heart rate and effort. It’s totally normal to slow down by 15–20%. Focus on how you feel, not your watch. Walk breaks or run-walk intervals are smart and effective.

💧 4. Hydrate Like It’s Your Job

Here’s your hydration game plan:

• Before: 16–20 oz water or sport's drink 2–3 hours before you start

• During: Sip every 15–20 minutes

• After: Replenish with water and electrolytes

If you’re out longer than 45 minutes, bring a sports drink or electrolyte tablet.

👕 5. Dress for the Heat

Choose lightweight, moisture-wicking clothing in light colors. Skip cotton. A visor is better than a hat—it lets heat escape while shading your face. And don’t forget sunscreen!

Pro tip: Freeze a water bottle or use a wet cooling towel on your neck for added relief.

🌳 6. Choose a Cooler Route

Pick shaded paths, tree-lined streets, or loops near water. Plan shorter loops with access to water or your car so you can refill or cool down when needed.

🏠 7. Consider Alternatives

On extremely hot days, switch it up:

• Swim

• Do a strength session indoors

• Use a treadmill or fan

• Try yoga or mobility work

Flexibility = consistency. You’re still building fitness, even if it’s not outside.

🚨 8. Watch for Warning Signs

Know the signs of heat illness:

• Dizziness or headache

• Nausea, chills, or cramping

• Rapid heart rate

• Confusion or disorientation

• Excessive or lack of sweat

If you notice any of these, stop immediately, cool down, and rehydrate. When in doubt, get help.

🧊 9. Recover Like a Pro

After your workout:

• Drink fluids with electrolytes

• Eat something with carbs and protein

• Take a cool shower or dip your feet in cold water

Hot-weather training stresses your body—good recovery sets you up for your next session.

🏃‍♀️ 10. Listen to Your Body

Some days feel great, others don’t. And that’s okay. Training smart means adjusting when your body says, “Not today.” Walk more. Shorten the route. Or take a rest day. That’s not weakness—it’s wisdom.

✅ Final Thoughts

You don’t need to suffer to stay fit in the summer. With smart timing, proper hydration, and a flexible mindset, you can keep moving and make progress—even on the hottest days.

Show up for yourself, stay safe, and enjoy the journey.