What to Wear Running 40 Degrees: A Comprehensive Guide to Surviving the Heat

Running in extreme heat, especially when the temperature soars to 40 degrees Celsius (104 degrees Fahrenheit), can be both challenging and dangerous. However, with the right attire and preparation, you can still enjoy your run while minimizing the risks associated with high temperatures. This article will explore various aspects of what to wear when running in such extreme conditions, including clothing choices, hydration strategies, and additional tips to keep you safe and comfortable.

1. Choosing the Right Fabric

When running in 40-degree heat, the fabric of your clothing is crucial. Opt for moisture-wicking materials that draw sweat away from your body, allowing it to evaporate quickly. This helps to keep you cool and dry. Some of the best fabrics for hot weather running include:

Polyester: Known for its durability and moisture-wicking properties, polyester is a popular choice among runners. It dries quickly and is lightweight, making it ideal for hot weather.
Nylon: Similar to polyester, nylon is also moisture-wicking and quick-drying. It’s often blended with other fabrics to enhance its performance.
Merino Wool: Contrary to popular belief, merino wool is an excellent choice for hot weather. It’s naturally moisture-wicking, odor-resistant, and regulates body temperature effectively.
Bamboo: Bamboo fabric is soft, breathable, and has natural antibacterial properties. It’s also eco-friendly, making it a great choice for environmentally conscious runners.

Avoid cotton at all costs. Cotton absorbs sweat and retains moisture, which can lead to discomfort, chafing, and even heat-related illnesses.

2. Lightweight and Loose-Fitting Clothing

In extreme heat, it’s essential to wear lightweight and loose-fitting clothing. Tight clothing can trap heat and restrict airflow, making it harder for your body to cool down. Loose-fitting clothes allow for better air circulation, which helps to evaporate sweat and keep you cooler.

Tops: Opt for sleeveless or short-sleeved tops made from breathable fabrics. Look for designs with mesh panels or ventilation zones to enhance airflow.
Bottoms: Choose lightweight shorts or capris that allow for maximum movement and airflow. Some runners prefer compression shorts for added support, but ensure they are made from moisture-wicking materials.
Dresses and Skirts: For those who prefer running in dresses or skirts, there are plenty of options designed specifically for hot weather. Look for styles with built-in shorts to prevent chafing.

3. Protecting Your Skin

Running in 40-degree heat exposes your skin to harmful UV rays, which can lead to sunburn, premature aging, and even skin cancer. Protecting your skin should be a top priority.

Sunscreen: Apply a broad-spectrum sunscreen with an SPF of at least 30 before heading out. Reapply every two hours, especially if you’re sweating heavily.
Hats and Visors: A lightweight, breathable hat or visor can provide shade for your face and neck, reducing the risk of sunburn. Look for hats with moisture-wicking bands to keep sweat out of your eyes.
Sunglasses: Protect your eyes from UV rays with a pair of UV-blocking sunglasses. Polarized lenses can also reduce glare, making it easier to see in bright conditions.
Arm Sleeves: Some runners prefer to wear arm sleeves made from UV-protective fabric. These can help shield your arms from the sun while still allowing for airflow.

4. Footwear Considerations

Your choice of footwear is just as important as your clothing when running in extreme heat. The right shoes can help prevent blisters, keep your feet cool, and provide the necessary support for your run.

Breathable Shoes: Look for running shoes with mesh uppers that allow for maximum airflow. This helps to keep your feet cool and dry, reducing the risk of blisters.
Moisture-Wicking Socks: Pair your shoes with moisture-wicking socks made from synthetic materials like polyester or merino wool. Avoid cotton socks, as they retain moisture and can lead to blisters.
Proper Fit: Ensure your shoes fit well and provide adequate support. Ill-fitting shoes can cause discomfort and increase the risk of injury, especially in hot weather when your feet may swell.

5. Hydration Strategies

Staying hydrated is crucial when running in 40-degree heat. Dehydration can lead to heat exhaustion, heat stroke, and other serious health issues. Here are some tips to help you stay hydrated:

Pre-Hydrate: Drink plenty of water in the hours leading up to your run. Aim to consume at least 16-20 ounces of water 2-3 hours before you start.
Carry Water: If you’re running for more than 30 minutes, consider carrying a water bottle or wearing a hydration pack. There are many options available, from handheld bottles to waist belts and backpacks with built-in hydration systems.
Electrolytes: In extreme heat, you lose not only water but also essential electrolytes through sweat. Consider drinking a sports drink that contains electrolytes to help replenish what you’ve lost.
Post-Run Hydration: After your run, continue to drink water and consider consuming a recovery drink that contains both carbohydrates and electrolytes to help your body recover.

6. Timing Your Run

The timing of your run can make a significant difference when dealing with extreme heat. Running during the coolest parts of the day can help you avoid the worst of the heat.

Early Morning: The early morning hours, just after sunrise, are often the coolest part of the day. This is an ideal time to run, as the sun is not yet at its peak.
Late Evening: If you can’t run in the morning, consider running in the late evening, just before sunset. The temperature will start to drop, making it more comfortable to run.
Avoid Midday: The midday sun is the hottest and most intense. If possible, avoid running between 10 a.m. and 4 p.m., when the sun is at its peak.

7. Acclimatization

If you’re not used to running in extreme heat, it’s important to acclimatize your body gradually. Start with shorter runs and slowly increase your distance and intensity over time. This allows your body to adapt to the heat and reduces the risk of heat-related illnesses.

Start Slow: Begin with shorter, slower runs and gradually increase your pace and distance as your body adapts.
Listen to Your Body: Pay attention to how your body feels during and after your runs. If you experience dizziness, nausea, or excessive fatigue, stop immediately and seek shade and water.
Rest Days: Incorporate rest days into your training schedule to allow your body to recover and adapt to the heat.

8. Additional Tips for Running in Extreme Heat

Cooling Accessories: Consider using cooling accessories like a cooling towel or neck gaiter. These can be soaked in water and worn around your neck or head to help keep you cool.
Shade Routes: Plan your running route to include shaded areas, such as parks or tree-lined streets. This can provide some relief from the direct sun.
Buddy System: If possible, run with a friend or join a running group. Running with others can provide motivation and ensure that someone is there to help in case of an emergency.
Know the Signs of Heat Illness: Familiarize yourself with the symptoms of heat exhaustion and heat stroke. If you or someone else experiences symptoms like confusion, rapid heartbeat, or loss of consciousness, seek medical attention immediately.

9. Post-Run Recovery

After your run, it’s important to take steps to help your body recover from the heat and exertion.

Cool Down: Spend a few minutes walking or stretching to allow your heart rate to return to normal. This also helps to prevent muscle stiffness.
Rehydrate: Continue to drink water and consider consuming a recovery drink that contains electrolytes and carbohydrates.
Cool Shower: Take a cool shower to lower your body temperature and help your muscles recover.
Rest: Give your body time to rest and recover, especially after a particularly intense or long run in the heat.

10. Final Thoughts

Running in 40-degree heat is not for the faint of heart, but with the right preparation and attire, it’s possible to enjoy your run while staying safe and comfortable. Remember to choose moisture-wicking, lightweight clothing, protect your skin from the sun, stay hydrated, and listen to your body. By following these tips, you can make the most of your summer runs and stay cool even in the hottest conditions.

Q: Can I wear compression gear in 40-degree heat? A: Compression gear can be worn in hot weather, but it’s important to choose pieces made from moisture-wicking, breathable fabrics. Compression gear can help improve circulation and reduce muscle fatigue, but it should not be so tight that it restricts airflow or traps heat.

Q: How do I know if I’m dehydrated while running in the heat? A: Signs of dehydration include dark yellow urine, dry mouth, dizziness, fatigue, and a rapid heartbeat. If you experience any of these symptoms, stop running, find shade, and drink water immediately.

Q: Is it safe to run in 40-degree heat if I’m not used to it? A: Running in extreme heat can be dangerous, especially if you’re not acclimatized. It’s important to start slowly, stay hydrated, and listen to your body. If you feel unwell, stop running and seek cooler conditions.

Q: What should I do if I start feeling dizzy or nauseous during a run in the heat? A: If you start feeling dizzy or nauseous, stop running immediately. Find a shaded area, sit down, and drink water. If symptoms persist or worsen, seek medical attention as these could be signs of heat exhaustion or heat stroke.

Q: Are there any specific foods I should eat before running in extreme heat? A: Before running in extreme heat, it’s important to eat light, easily digestible foods that provide energy without weighing you down. Good options include bananas, oatmeal, yogurt, and whole-grain toast with peanut butter. Avoid heavy, greasy, or high-fiber foods that can cause discomfort during your run.