Running in 90 Degree Weather

Running in 90-degree weather can be quite a challenge, even for seasoned athletes. As the mercury soars, it's crucial to understand how to exercise safely and efficiently to avoid heat-related illnesses. Here are some effective strategies to maintain your running routine when temperatures hit 90 degrees and above.

The Impact of Heat on Performance

Your performance can take a significant hit when you're running in 90-degree weather. High temperatures can cause dehydration, heat exhaustion, and even heat stroke if precautions aren't taken. Your body works harder to keep your internal temperature steady, which can lead to quicker exhaustion and decreased performance.

Hydration Is Key

One of the most important factors to consider when running in hot weather is staying hydrated. Electrolyte tabs, drinks, gels and chews, can all help maintain your body's balance of essential minerals. However, Salis is different because it is the only electrolyte supplement that contains the precise ratio of all 5 essential electrolytes that every athlete naturally loses when they sweat: Sodium, Magnesium, Phosphorus, Potassium and Chloride.

Dress for Success

Wearing the right clothes can make a significant difference when running in 90-degree weather. Choose lightweight, moisture-wicking materials and light colors that reflect the sun's rays instead of absorbing them.

Timing Your Runs

To avoid the hottest parts of the day, run early in the morning or later in the evening. This can help reduce the risks associated with running in extreme heat and maintain your usual pace.

Acclimatizing to the Heat

Gradual exposure to hot weather can help your body adapt to running in 90-degree weather. Start with shorter runs and gradually increase the length as your body acclimatizes to the heat.

Listen to Your Body

Finally, always listen to your body. If you're feeling lightheaded, nauseous, or unusually tired, stop running, find a cool place, and hydrate.


Running in 90-degree weather is a tough challenge, but with the right strategies, you can keep up with your routine safely. Remember to hydrate with electrolyte tabs, wear suitable clothing, adjust your running schedule, and listen to your body to prevent heat-related health issues. Happy running!

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