Running in the Heat: A Scientific Look at Risks and Benefits## Contribution guidelinesFor any changes, please open an issue first to discuss what you would like to change.

How to Run Safely in Hot Weather: Expert Advice

Candidate of Medical Sciences, Associate Professor of the Department of Morphology at IAM Pirogov University Yaroslav Gurin explained how to properly engage in running in hot weather and what to pay special attention to.

Benefits of running in the heat:

• Body adaptation to heat - thermoregulation increases, sweating and blood flow are activated.

• Endurance development - the cardiovascular system works more actively, which strengthens it.

• Accelerated metabolism - due to high temperature, the body expends more energy.

• Mental strengthening - overcoming discomfort trains willpower.

Possible risks:

• Overheating and heat stroke - especially at temperatures above 30 °C.

• Dehydration - loss of fluids and electrolytes can cause cramps and fatigue.

• Increased strain on the heart - dangerous for people with hypertension and heart diseases.

• Risk of sunburn - prolonged sun exposure without protection damages the skin.

How to reduce risks:

• Choose the right time - go for a run in the morning before 10:00 or in the evening after 18:00.

• Monitor your water balance - drink water with electrolytes before, during, and after training.

• Wear appropriate clothing - light-colored, breathable attire, a hat, and sunglasses are essential.

• Moderate your effort - reduce pace and distance.

• Listen to how you feel - if you experience dizziness or nausea, stop training.