So the long-awaited summer has come, and with it the opportunity to spend more time in nature, and for someone it's time to start a new sports life (« From the summer I'll start running /swimming / walking on horizontal bars, bars »).

At the same time, our climatic zones are characterized by unpredictable weather and sometimes incredibly hot summers. Training in 30-degree heat is not easy and such conditions do not make us faster. But there is also good news: firstly, the human body is capable of acclimatization and if you systematically practice in the heat, sweating becomes more effective, which makes it easier to tolerate high temperatures. We at Lifehacker encourage you to go in for sports regardless of weather conditions and time of year, so we give simple tips on running in hot weather.

Clothing, hats and socks

Over the past decades, there have been huge changes in the sportswear and accessories industry. The time of cotton sportswear is almost gone. Today, cotton has been replaced by comfortable synthetic materials that do not absorb sweat, allow it to evaporate effectively, thus creating a cooling effect for the skin. Cotton products are difficult to cope with excessive sweating. The situation is similar for hats (caps, visors, panama hats, etc.) and socks. Moreover, the dryness of clothes on the body does not lead to chafing or irritating scratching.

Heavy drinking

Hydration (hydration) — the process of consuming water and electrolytes — is especially critical during warm and hot days. The liquid should be consumed before, during and after training. If you prefer to run in the morning, drink enough water for your body throughout the day and in the evening before training. If you run a long distance, do not forget to stock up on a bottle of water or plan your route so that there are water sources on the way (pump room, well in the village at grandma's, in extreme cases, a stall or a store). There are a huge number of ways to carry water while running, ranging from special hydration belts to just holding a bottle in your hands. Immediately after a run, it is important and necessary to replenish energy reserves with electrolytes, proteins, carbohydrates for normal recovery before the next workout. Even if you are just going to start running, a daily plentiful drink (about 1.5 liters, not counting juices, soups, teas, etc.) will be very useful for improving metabolism and the correct functioning of all organs of your body.

Timing

To successfully fight the heat, one of the most important points is the choice of training time. Jogging from the very early morning is the best way to avoid high air temperature and scorching sun. Ideally, in extreme heat, it is better to train with the sunrise. The most difficult period for jogging and other outdoor activity in summer is the time from 10 am to 5 pm, so try to avoid training at this time. The hottest part of the day is the time from 1 to 3 — the time when the sun is most active. If you can't get up very early, jogging in the evening can be an alternative to morning classes. Although in the evening the air is usually dirtier, more suffocating than in the morning, nevertheless it is better than exercising during the day.

We hope that these tips will help those who have already actively joined the "Run, Life Hacker, Run" community, and will encourage those who doubt or just decide to run.

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