Running tips: What to wear in summer and how to keep hydrated

Sign up to our free Living Well email for advice on living a happier, healthier and longer life Live your life healthier and happier with our free weekly Living Well newsletter Live your life healthier and happier with our free weekly Living Well newsletter SIGN UP I would like to be emailed about offers, events and updates from The Independent. Here's our list of top tips you need to know before hitting the road this summer: 1) Hydration You’re going to be sweating a lot more than usual, so up your fluid intake before, during and after running, as dehydration will result in performance drop off, slower recovery, as well as possibly headaches and/or cramps. Holmes notes: “Try to space your fluid intake out over the course of your training, as opposed to taking large quantities at once.” open image in gallery Women relaxing after workout sitting on stairs 2) Acclimatization When the hot weather first arrives, don’t be tempted to push yourself too much. UV levels are high in the summer so use SPF30 as a minimum, and consider trying out one of the brilliant single application sun creams if you know you’re a bit lazy on this front - they’ll protect you for up to 10 hours without the need to re-apply. open image in gallery Healthy lifestyle young sporty woman running at tropical park 7) Exertion Levels The old adage of listening to your body has never been truer when running on a hot summer’s day.