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Running is a great form of exercise -- it can help keep your heart and lungs healthy, relieve stress and it burns a lot of calories.
But running outside when it’s hot can be hard on your body, and you face a higher risk of heat exhaustion, sunburn and dehydration.
Here's how to stay safe.
Take water with you
Your body loses more water when it’s hot through sweating, which makes it easier to become dehydrated. Drink a little water before your run, take a bottle with you, then drink more after your run.
Run when temperatures are cooler
Try not to run between 11am and 3pm, as this is when the sun is at its hottest and UV levels are higher. Go out earlier in the morning or after 6pm, when it’s cooler.
Don’t forget the sunscreen
Apply sun cream 15 to 30 minutes before you go outside. Wear water-resistant sunscreen with a sun protection factor (SPF) of 30 or higher -- even when it’s cloudy.
Wear protective clothing
Cover your shoulders and arms so they don’t catch the sun, and wear loose, comfortable clothing. Also, put on a hat you can run in, and UV protection sunglasses to help protect your eyes from the sun.
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