What should I wear to run in hot weather?
Wear light-colored, loose-fitting synthetic or merino wool clothing that wicks sweat. A brimmed cap or visor protects from sun, sunglasses reduce squinting fatigue, and arm sleeves or UV shirts protect skin on long runs. Carry or plan water stops. Run before sunrise to avoid peak heat.
Hot weather running (above 25°C) demands smart clothing choices. Fabric priorities: light colors reflect heat, dark colors absorb it — choose white, pastels, or very light grey. Synthetic fabrics (polyester, nylon) or merino wool wick sweat off the skin and dry fast; never wear cotton for hot-weather running as it stays wet and heavy. Fit should be loose, not compression — you want air circulation, not a second skin. A light-colored brimmed cap or mesh visor is essential for sun runs; it keeps your head cooler and shades your face. UV-protective sunglasses reduce squinting fatigue and protect eyes. For runs longer than 60 minutes in direct sun, consider UPF 30+ arm sleeves or lightweight long-sleeve shirts — counterintuitive but they keep skin cooler by blocking solar radiation, similar to what desert cultures do. Hydration vest or handheld bottle for runs over 45 minutes; longer runs need planned water stops. Apply sunscreen 20 minutes before heading out, reapply if out more than 90 minutes. For Indian runners in March-October: run before 6:30 AM or after 7 PM to avoid peak UV and heat. Acclimatize to heat gradually over 10-14 days — your body adapts through increased blood plasma and sweat efficiency. Salt loss becomes significant in hot weather, so add electrolytes to water during long sessions. Signs of heat distress: stopping sweating, confusion, nausea, goosebumps in heat — these mean stop immediately and cool down.