friday five: five ways to beat the heat

Happy Friday, all! I am linking up with the DC Trifecta again for another Friday Five: Courtney at Eat Pray Run DC, Cynthia at You Signed up for What?, and Mar at Mar on the Run. This week's theme is "Five Ways to Beat the Heat". A great topic, now that summer is arriving (and with it, the heat and humidity - eek!)

1. Wear moisture wicking and breathable materials. I can't tell you how many people I see wearing cotton t-shirts out when they are running, and I always wonder how they can stand it. I hate being hot and sweaty, so it's important for me to wear a shirt and shorts that pulls the moisture away from the body to the shirt, where it can dry quicker. I wear looser tops in the summer, because I like some airflow, plus, I'm very uncomfortable when the clothes are sticking to me from all the sweat. Loose is better (in my opinion, anyway). I'd also suggest wearing lighter colors that reflect the sun, rather than absorb it.

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2. Wear a visor. I can't do a hat in the summer, even if it's a sporty one, because my head gets too darn hot. I like the visor because it keeps the sun out of my eyes and off my face, absorbs some sweat that's on my forehead (helping to prevent sweat in the eyes), and allows the top of my head to breath. I also cannot stand if hair is on my neck in the summer, so I wear a high bun on the top of my head, and then the visor tames the flyaway hair. Often times, if it's extremely hot out, I dump water on my head to help cool me down. Which brings me to 3...

3. Wet your hair down before heading outdoors. I find my runs to be more bearable if my hair is already wet when I begin, because it (at least seems to) help prevent over heating. 

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4. Hydrate. This one is sort of like a 'duh!', but you know there are plenty of runners that don't drink enough water (myself included, though usually on a run I drink a lot, it's pre- and post-run where I have trouble). Plus, even more so in the summer, it's important to also hydrate with electrolytes. With the heat comes more sweat, which means your sodium and potassium levels drop, two items you can help replenish by drinking some Nuun, Gatorade, or whatever your sport drink of choice is (water on its own doesn't replace the sodium and potassium lost, hence the need for electrolytes). I prefer Nuun, because it's a lighter flavor than other sports drinks. You can read more about why I love Nuun here (from last week's Friday Five). 

P.S. Does anyone know if you can still get a bottle like the one in the photo above anywhere?

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5. Take some frozen grapes with you. During a hot/humid day, it can be a nice treat to eat some frozen grapes while out for a run. Not only is the cold factor refreshing, but you are also getting some sugar and vitamin C.

A few extras might include (but certainly aren't limited to): running early before the sun is up (or even after, either way it's usually cooler in the morning than the evening. I will admit you will never see me waking up to go for a run before the sun has made its appearance), working out indoors on the unbearable days, and go swimming! I sometimes switch up my training schedule (move days around), depending on how the weather is looking. If the day after my scheduled long run is going to be cooler, I'll switch my long run to that day instead.

What do you do to beat the heat/humidity? Any special tips, tricks, or advice? 

Thanks to Courtney, Cynthia, and Mar for hosting! Make sure to check out their "Friday Five: How to Beat the Heat" posts (links to the specific posts are at the top of the page) and link up if you are joining in! There are always a lot of blogs linked up, and it's interesting to see everyone's takes on the theme. I always find some great tips/ideas. I suggest taking a look at a few (or all, if you have the time). 

Have a great weekend, everyone! I hope you have a chance to enjoy the outdoors, and it isn't too hot/humid where you are!