Florida summer brings heat, humidity, and rain, and for runners, that means adjusting expectations and priorities. Staying safe in the heat is less about pace and more about preparation, recovery, and listening to your body.
Guidance for Running in the Heat:
- Hydrate before and during your run: Drink a glass of water before heading out and bring water with you. A bottle or hydration pack can help you keep up with fluid loss in the heat.
- Run when temperatures are lower: Morning and evening hours are usually better than the afternoon sun.
- Use shade and sun protection: If you need to run later in the day, choose a shaded route and wear sunscreen with SPF 15 or higher.
- Use electrolytes when needed: Sports drinks or electrolyte-enhanced water can help replace what you lose through sweat. You can also dilute a sports drink with water if you want less sugar.
- Wear breathable gear: Choose well-ventilated shoes and clothing that wicks moisture away from your skin.
What to Avoid:
- Focusing only on pace or time
- Ignoring signs of dehydration or heat illness
- Pushing through worsening symptoms
- Expecting your body to adapt immediately
It can take two weeks to a month to acclimate to heat and humidity, so be patient with yourself. For runners who need help choosing the right summer gear, Track Shack in Orlando is a helpful local resource.
Helping You Run Toward Better Health
At AdventHealth, we seek to care for all of you in body, mind, and spirit so you can feel your best with every step. For more guidance, read the full article here: Running in the Heat | The AdventHealth Blog , and visit us at YourPhysicalTherapyExperts.com to schedule an appointment with our Sports Medicine and Rehab Care teams.