☀️ Running Through Summer Heat: Tips from a Sunrise Warrior

⏰ Run Early (or Late, but Let’s Be Real…)

If you’re serious about staying cool, run before 8AM, preferably closer to 6.
Yes, it hurts to wake up.
Yes, it’s worth it.
The heat, the UV index, and the tourists all hit different once the sun’s up.

Not a morning person? Post-sunset runs are fine too, but in places like Madrid, it’s still 85°F at 9PM. Your call. 🫠

💧 Hydration Starts Before Your Run

If you’re just drinking water during your run, it’s too late.

Here’s my go-to hydration game:

• Pre-load: A full glass of water + electrolytes 30 minutes before heading out
• During the run: Carry hydration (handheld, belt, or vest)
• Post-run: Salt tab + recovery drink to bounce back faster

No more sipping boiling water halfway through your long run.

🧢 Wear Light + Smart Gear

The less you wear, the happier your body will be. But let’s keep it functional:

• Light-colored, moisture-wicking fabrics
• Shorts with pockets (because who wants to hold keys?)
• Breathable sports bras + tanks
• Sunglasses with UV protection
• And yes, a good hat to block the sun

(You already know I do this with my CRC Performance hat. Every. Single. Time.)

😅 Embrace the Sweat. It’s Part of the Process.

You’re going to sweat. A lot.
Your ponytail will be soaked.
Your sunglasses will fog.
You might end up running through a random sprinkler like a five-year-old.

It’s all part of the summer magic.And trust me, there’s something kind of badass about finishing a run before most people have had their first coffee.

☀️ My Non-Negotiables for Summer Running

• SPF stick (even on cloudy days!)
• CRC hat straight from the fridge
• Frozen water bladder in my hydration vest
• Electrolytes pre-mixed and waiting on ice
• Baby wipes in my bag for post-run errands
• A podcast or playlist to distract me from the heat

What’s Your Summer Survival Tip?

What’s your go-to hydration trick or your favorite place to run when the heat is brutal?Tag me @carlethkeys on your next sweaty selfie, I’ll share some of your summer strategies in the next issue of Carleth’s Run Club!