1) It takes approximately two weeks of consistent running in the heat and humidity to acclimate to warmer conditions.
2) Thirst is not an indicator of dehydration. Once you are thirsty, you are already low on fluids. Indications of dehydration are an elevated HR during and after your run and dark, golden-colored urine. After your run, keep drinking fluids until your urine is clear.
3) During your run, drink about 4 to 8 ounces of water and/or sports drink every 15 to 20 minutes.
4) Weigh yourself before and after your run. Drink 16 ounces of fluid for every pound of weight lost.
*DO NOT use this as a method of weight loss!
5) Apply a sunscreen of at least SPF 15. Make sure that it is a non-drip formula that won't drip into your eyes.
6) Wear sunglasses that filter UVA and UVB rays and/or wear a cap with a visor.
7) Wear light-colored micro-fiber clothing.