I love all things summer…except for one thing: running. Despite my dislike of winter, I love running in cold temperatures.

So in the summer I’m forced do make a decision between running in the heat and humidity or running on the treadmill. And the only kind of running that I hate more than summer running is treadmill running. So I’ve had to learn how to help my body cope with the heat and primarily the humidity.

And since I’m on bullet-point kick right now, let me list some of the things that I keep in mind during the summer months (please note, these are my tips, not expert advice!):

1) The obvious (and my answer for everything) is hydrate! Obviously you’re going to be sweating a lot, so you want to fill up before and after, and maybe even during your run. A good way to see if you’re drinking enough water is to weigh yourself before and after your run. You should weigh about the same, but if you lose weight during your run, you’re losing water, so drink more!

2) Eat the foods that will help you to…wait for it…retain water. Weird, right? But totally necessary. Skipping coffee before a hot run is probably a good idea, but looking for foods high in sodium is a must! Pickles are my absolute favorite pre-run fuel. I usually eat them the night before a long run. Another excellent food that helps retain water? Chia seeds! I can’t say enough good things about chia seeds. They are also excellent on a grouchy stomach like mine because they retain water so well. These little guys should be a staple in a runner’s diet.

3) Don’t be cocky. Don’t expect that you’ll be as speedy as you are in favorable weather conditions. Slow down and tell yourself it’s ok to take walk breaks. High body temperatures are dangerous, so give your body a little extra help by not pushing it like you usually do.

4) Electrolytes! When you sweat, you don’t just lose water, you lose essential electrolytes. Make sure that you’re replenishing these with things such as coconut water or Gatorade. My husband also takes Endurolytes before all of his bike rides. I married a smart man!

5) Remember Badwater. Huh?! Badwater is an ultramarathon considered the world’s toughest foot race. It’s a 135 mile run through Death Valley, California in the middle of July. Yea, that means that temperatures easily top 120 degrees Fahrenheit. Runners have to run on the white lines in the middle of the road to keep their shoes from melting—it’s that extreme. So when I’m struggling in 95 degrees with 85% humidity, I remember Badwater and my ultrarunning pretend-boyfriend, Scott Jurek.

But wait, there’s more!

Humans are uniquely designed for running in heat. In Born to Run, Chris McDougall talks about the anatomy and physiology of humans over other mammals that give them advantages for both long distance running and running in high temperatures. The book explains that one of the functions that allows humans to push in heat is our ability to sweat and therefore lower our temperatures. Animals, with few exceptions, cannot sweat and therefore rely on their breath to release excess heat. There’s a catch: animals for the most part can only breath once per stride. Think of cheetahs when they are running.

When they are extended, their lungs have room to inhale to their fullest.

When they are contracted, they are exhaling and all of the organs in their bodies are lurching forward, pushing all of the air out of their lungs. And then the cycle repeats. But, according to McDougall a cheetah will shut down when its temperature reaches 105 degrees, which in their fur covered bodies, comes very quickly.

So animals will overheat very easily, whereas humans sweat and breath as much as needed to regulate their body temperatures. So whenever I am struggling in the heat, I take the moment to be thankful for the unique design and abilities that allow me to enjoy the warm summer sun.

Do you prefer winter or summer running? Is there anything specific  you do to keep cool on runs?

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