Running in hot weather

tassajara

I hope someone here can advise me on this. I just moved to the UAE for work and I want to be able to keep running while I'm over here. I have access to a gym but I find running on a treadmill horribly boring. There is a running track opposite my house which I can use, and I like running on running tracks at home anyway.

So, a couple of issues.

It's roasting hot here. Daytime temperatures are high 30s/ low 40s with around 20% humidity; at night, the temperature drops to low 30s with close to 60% humidity. Walking in that weather sometimes feels like a challenge! I went for a 3km run last night after work and I had a horrible headache for 4 hours afterwards despite drinking loads of water.

I also live in a really conservative emirate so I have to cover my knees, back, shoulders and cleavage so my normal running shorts and singlets are out.

What should I wear to deal with the heat here, and how much water should I be drinking to keep hydrated?

Any other advice would be great as well! Thanks!

frankeee

Hi, I spent a few months working in Qatar a few years back. It was springtime, so not quite as hot as what you have to deal with. I used to do my runs early in the morning before the sun came up or in the evening after sunset. It took a while but you will get used to the heat. Definitely bring water with you at all times.BTW I don't know if there are dust storms where you are but after trying once or twice to run through them got completely choked up so ended up on the threadmill on those days!

frankeee

Oh yeah regarding clothing, I cant really comment as I'm male & was able to wear singlets etc. but a proper (ie not a baseball hat) peaked running hat is very helpful, white if possible

tassajara

Thanks for the advice frankeee, it's great to hear from someone who has experienced a similar climate. I picked up a running cap today so I can run during the daytime when it cools down a bit.

There are dust storms here as well, I had to go to the gym today instead of running outside because I didn't want to end up coughing my lungs up for the next week.

I think I need to drink more water during the day before going for a run. I'll add in another 500ml or so and see if that stops the headaches.

cloneslad

When I lived in Korea (mid 30s and almost 100% humidity) I used to go running in the early mornings, I also dropped water bottles throughout the run so they would be available to me throughout the run.

when it was especially hot I went to the running track and brought lots of water with me, this meant I was only a minute from water at any one time.

We used to play football and frisbee at 1-2pm during these hot days and it was not pleasant but at least you could stop and take a breather when it was needed.

Just don't do too much and build up your resistance to the heat.

tassajara

I think I'll stick with running in the evenings, I have to be in work at 7.30am so I don't want to add more hassle to my mornings.

I know all about the midday heat here, I teach kindergarten and supervising lunchtime play in the heat is not my idea of a good time. I can't imagine actually trying to play sports in the heat.

Thanks though for your advice, much appreciated!