Our beloved land offers us breathtaking landscapes to be able to do a nice outdoor physical activity but you have to be careful also about the climate, in some cases really hot with high temperatures and scorching sun.

When the days get longer and the temperatures become more pleasant, running to lose weight becomes a possibility that many take into consideration to get back in shape and lose those pounds.

Here are quick tips to run in the heat

1. Make adjustments: don’t do workouts of greater intensity or greater during the heat of the day. If you have to run at noon, choose the paths with the shadow. As a general rule, training starts more slowly than usual. If you feel good halfway, it’s okay to accelerate a little.
2. Wear as little as possible: wear light, light clothing with air or network vents. Microfibre polyesters and cotton blends are good fabric choices. Also, make sure you wear a hat, sunglasses and sunscreen.
3. Drink early and often: complete your fluid reserves, especially sports drinks, an hour before going out. Sports drinks beat water because they contain electrolytes, which increase the water absorption rate, replace electrolytes that are lost in sweat and taste good, making it easier to drink more.
4. Be patient: allow yourself 8 to 14 days to acclimatize to the heat, gradually increasing the length and intensity of the training. At that time, your body will learn to reduce heart rate, reduce body temperature and increase the speed of sweat.
5. Look for grass and shade: it is always hotter in the cities than in the surrounding areas because the asphalt and the cement retain heat. If you have to run in an urban area or even in a suburban area, look for the shadow – any park will do it – and try to go early in the morning or late in the evening.