Keeping your body hydrated is the most straightforward strategy to prevent heat illnesses. This calls for hydrating prior to, during, and after activity. With effort, climate, humidity, geography, and other factors, the body's fluid requirements change.

When exercising, make sure you have access to fluids and drink before workouts that last longer than 30 minutes. To replenish lost electrolytes and salt during longer workouts, portion of your fluid intakes should contain a sports drink (like Gatorade).

Pick Your Clothes Wisely

Wearing light-colored, loose-fitting clothing will allow your body to naturally breathe and cool itself. Tight clothing hinders this process, and dark hues soak up the heat and light of the sun. Wear synthetic fabrics instead of cotton so that moisture can be wicked away from your skin and evaporated to provide cooling.

Wear a visor if you want to cover your head with something to block the sun. A hat restricts too much airflow and retains heat.

Early or late

When the sun is at its strongest, between 10 a.m. and 4 p.m., try to avoid running. If you have to train then, try to stay on shaded roads or trails.

Running is most comfortable in the early morning (either before or immediately after daybreak), when the roads have not yet warmed up from the day. However, it's crucial that you exercise extra caution at this time. To keep yourself safe on the roadways, run without headphones and wear luminous clothing.

Don't Force It

Consider the weather when preparing for a race (or any strenuous training). You should lower your performance targets because of the brutal heat and humidity. Try not to fight the heat. Put effort first, not speed.

When it's hot and muggy outside, it's not a good idea to try to push your pace or set a new personal record. Save your hard work for colder temperatures and move more slowly when taking walking breaks.

Put on sunscreen

Use a waterproof sunscreen that offers broad-spectrum protection, which means it shields your skin from both UVA and UVB rays, and has an SPF of at least 15.

Running faces benefit from stick formulations because the sunscreen won't smear into your eyes. You must reapply if your run will last more than two hours. 

Make a Scene

During runs, drink water to keep oneself cool. Splashing water on your head and body will help you cool off quickly and effectively as the water dries off your skin if you are hot.

Your head, back of your neck, under your arms, and inside of your wrists are good places to splash cold water. Just be cautious to avoid getting your feet wet. Blisters could develop if you run in moist socks and shoes.

Take Education

Know the symptoms of heat exhaustion so you can see them in yourself or a running companion. Slow down or stop running and drink some water if you feel faint, woozy, disoriented, your skin feels cool and clammy, or your sweating has ceased. Sit or lie down in the shade and seek medical attention if the symptoms persist.