Updated February 27, 2026. This post may contain affiliate links, which means I may receive commissions if you choose to purchase through links I provide (at no extra cost to you). Thank you for supporting the work I put into this site!

In Las Vegas, daily temperatures in the summer usually average between 100 and 110 degrees Fahrenheit. While milder summer temperatures in other parts of the U.S. are pleasant enough to lure people outdoors, most runners who live in desert climates head to their gyms for treadmill runs, or change their routines altogether just to beat the heat.

While I enjoy having the running path all to myself during the summer, I miss the camaraderie I could be sharing with other runners brave enough to withstand the heat. I wonder: would more runners stay outside if they truly understood the benefits of exercising in temperatures over 100 degrees? Would more runners stay outdoors if they knew how to properly care for themselves in hot temperatures?

Here are four tips that will guide you toward becoming a seasoned runner in triple-digit temperatures.

1. Scale It Back a Bit

If you normally run 4 miles in 80-degree weather, you’ll struggle with running the same distance in 100 degrees if your body isn’t conditioned for the heat. Always follow the golden rule of exercise: Listen to your body. If something doesn’t feel right, don’t do it, and that includes pushing yourself to finish your normal routine.

In the beginning, try cutting your distance in half and pay attention to how you feel near the end of your workout. This helps you become more familiar with how your body handles the heat. Even if you think you can run more and want to push yourself, don’t do it.

Give yourself at least a week or two to experiment with running in hot weather. If your body feels too tired and fatigued following your workout (assuming you’ve eaten well and have had plenty of water), it’s probably not a great idea to keep going, even if you usually do more. Start out slowly for the first week or two to allow your body to properly acclimate to the heat—especially in terms of regulating your heart rate and core body temperature.

2. Dress Appropriately

Some fitness professionals say wearing less is better, but that’s totally bogus—especially when you’re out in the sun. After all, getting hot and sweaty is sort of the point when you’re working out, right? Plus, you’re going to be a wet, hot, sweaty mess regardless of whether you’re wearing shorts and a tank top, or pants and long sleeves.

Wearing less may have been preferable in the 1980s and 1990s when heavy cotton sweats dominated the workout scene, but now we have access to lightweight, breathable workout clothing made with performance fabric that wicks away sweat. Today, you can wear long sleeves in 100 degrees and manage to stay cool and dry on behalf of dry-fit technology. I wear a lot of dry-fit gear like this by Nike, Under Armour, and Champion to stay cool and comfortable all year long.

My personal opinion? Always cover up when exercising outdoors. In addition to helping you stay comfortable and dry, covering up protects your skin from the sun’s damaging UV rays and lowers your risk for skin cancer. Covering up also protects your skin from pests you might encounter on the running path, such as mosquitoes and spiders.

3. Drink Water Often As Needed

This tip may seem like an obvious no-brainer, but it’s surprising how often people underestimate the amount of water they should be drinking on a daily basis, especially when exercising. When running in hot temperatures, your body loses more fluids than usual due to sweating. Take a few water breaks during your run—make sure you bring enough with you.

What about sports drinks and electrolytes? When you read the ingredients labels on sports drinks, you’ll discover that most brands contain sugar, food coloring, and other additives. This can impede your workout and have adverse effects on your health. Water is the best thing you can drink while working out, given how commercial sports drinks can increase your risk for dehydration.

I like using water bottles with built-in infusers for loose tea, fruits, and herbs—that way, I can add my own natural electrolytes, like lemon. I use this water bottle by Vesmoon, and I love how the infuser keeps the pulp and other gross weird floaties out of the water. Another good infuser bottle is this one by BeMaxx, which has three different lids and a straw, depending on what your plan is.

4. Be Mindful Of Your Running Environment

Before heading out for your run, take a moment to evaluate your running environment. Will there be trees and shade you can enjoy during breaks? Will you be running on pavement, or asphalt? Keep in mind that dark pavement and asphalt retain heat. If you’re running on pavement or in an environment that lacks shade, try going earlier in the morning or later at night to beat the heat.

If you have health problems or take any prescription medications, consult with your healthcare provider before heading outdoors to run during the summer. Certain medications can increase your risk for dehydration and other side effects.

Do you enjoy running outdoors in hot temperatures, and if so, what tips would you like to share? Let me know in the comments section below!

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Content on this website is for informational purposes only and does not constitute medical advice. If you are experiencing a medical emergency, please call 911. Always consult your healthcare provider before making any changes to your medical treatment.