The Science of Running in the Heat: How to Adapt to Australian Summers

Stay Cool, Run Strong, and Beat the Heat

Running in Australian summers can be brutal, with temperatures soaring above 30°C in many regions. But with the right approach, you can train safely and stay strong.

Why Heat Affects Performance

• Dehydration – Loss of water and electrolytes leads to fatigue.
• Heart rate spikes – Your body works harder to cool itself down.
• Muscle fatigue – Heat stress impacts endurance.

Heat Adaptation Strategies

🔥 Train Early or Late – Avoid peak sun hours (10 AM - 4 PM).
🔥 Acclimate Slowly – Start with shorter runs in warmer temps to adapt.
🔥 Hydrate More Than You Think – Increase your intake of water and electrolytes.
🔥 Cool Down Tricks – Ice towels, frozen water bottles, and cooling vests help.

Best Summer Running Gear

👕 Lightweight, sweat-wicking clothing (avoid cotton).
🧢 White or light-coloured caps to reflect heat.
🥤 Electrolyte tabs to replenish lost minerals.

If you listen to your body and adjust your strategy, you’ll stay ahead of the heat and keep your training on track!