Running is great for those looking to get in shape. When you run in warm weather, you need to be careful in order to be safe. Learn how your body reacts to the temperature, and make sure you pay close attention. Run in the shade when you can, and always keep yourself properly hydrated. All of these careful precautions will help you avoid heatstroke, and remember that women in particular need to be aware of how the heat affects the body. Be very selective when you decide what you’ll wear on your run. Running clothes can help you stay cool in hot weather, but the wrong choices can make the situation worse!

Keep in mind that altering your outfit is probably not enough to protect you from the heat. Sure, you will most certainly wear fewer clothes and lighter clothes. Even if you go for a vest or a crop top, though, you should run in the earlier mornings and the later afternoons when it’s hot.

You really don’t want to wear cotton for your running clothes. It’s inexpensive and cotton does soak up sweat, but it just is not a good choice for running attire. It soaks up sweat but it holds onto it! Instead of evaporating and cooling you down, you just end up with a heavy, wet shirt. Manmade synthetic fabrics have been developed to pull moisture away from your skin. These wicking fabrics push liquid to the outside of the garment, where it evaporates more readily. When you wear running clothes with wicking fabrics, you’re making a significant step toward heat protection.

The moisture instead evaporates easily on the outside of the garment. Running clothes designed with this kind of wicking material stay light and dry. Don’t forget to also protect your body from the rays of the sun that accompany the heat. You need to make sure every bit of exposed skin is protected by sun block with at least a 15 SPF. You may also want to wear protective eyewear. The best active clothing stores such as www.lululemon.com and www.aetherapparel.com offer a great selection of running clothes including visors and beanies to protect your head. Remember that the temperature of your head is important to regulating your temperature as a whole.

In addition to your outfit, make sure you stay hydrated when you run. You need to do all you can to avoid dehydration! Did you know that you could lose between six and twelve ounces of fluid for every twenty minutes you spend running? You’ve got to stay hydrated. No amount of money you spend on quality running clothes that will suck away the heat will allow you to skip this! Pre-hydrate with ten to twelve ounces of liquid, about fifteen minutes before you run. Then, drink something every ten to twenty minutes along your running route. You can actually test your hydration by weighing yourself before and after you run. For every pound you’ve lost, you should have drunk at least a pint of liquid. Remember, too, that you may not experience thirst. That doesn’t mean you’re hydrated.

If you get chills or feel nauseated while running, stop right away. Stop also if you feel dizzy or if you stop sweating. Immediately go to a shaded area and drink fluids. Get help right away, if you don’t feel better in a few moments. You might have a heatstroke, which happens when body temperature rises because the body has lost its ability to regulate temperature. It can cause symptoms ranging from mild confusion to delirium to unconsciousness. Heatstroke can kill you, so don’t hesitate to get help. As you run, wear quality running clothing, try to stay cool by running in the shade and keeping yourself hydrated, and know your body and its reactions. If any sign of heatstroke comes up, deal with it immediately.