Consider “cool” clothes.
It’s hot outside, so dress appropriately in light-colored clothing that are breathable fabrics. Don’t forget sunglasses and sunscreen to!
Modify your pace.
When starting out, remember to take it slow so your heart rate does not increase drastically.
To find your new starting pace, run two to four miles at a target heart rate (180 – your age).
Drink enough water.
Proper hydration is key while running in hot weather. To keep your hydration in check, drink at least 1 to 2 liters of water a day and about 10 to 30 ounces per hour while exercising.
In hot conditions your body will lose sodium and electrolytes and that is why it is important to drink sports drinks, or even add some salt to your diet to replenish.
Do not forget to take breaks as often as you can. Running in the shade and avoiding direct sunlight can reduce the risk of heatstroke and sunburn.