Wear the correct gear
Try clothing made from technical fabrics designed to perform in the heat. Choose lightweight pieces that have vents or mesh to allow for maximum breathability, fabrics that wick moisture in order to keep you dry, and itms that also have sun protection.
Don’t forget about your feet
It’s equally (if not more) important to wear socks that wick, cushion and keep you cool. Look for styles that feature padding around the ankle, in the heel and the ball of the foot, as well as some arch support, for added comfort. Toe socks are a great option to help prevent blisters from developing between your toes.
For an extra oomph, dab a bit of peppermint oil to the soles of your feet before putting your socks on. Not only will this help keep your feet cool, but the oil’s antibacterial properties can help fight bacteria from developing during your run.
Kick hydration up a notch
It goes without saying that you need to pay extra attention to stay hydrated in hot weather. Although the amount of water you need varies depending on your body mass, the day’s temperature and the intensity of your workout, as a general guideline you should drink about half a litre of water before you start, and half a litre for every hour you run in order to maintain proper hydration.
Make sure to not drink too much water as over-hydration can dilute your body’s blood sodium levels causing hyponatremia. The best way to know how much water you need to be drinking is to follow your thirst as your body is built with an amazing water-balancing mechanism.
A study has shown that adding a few drops of peppermint oil can also boost your performance by improving your blood pressure, heart rate and breathing.