07/30/2025
Planning to run this summer? Don’t let the heat sideline your goals. “As a bariatric surgeon and a runner, I always remind my patients—and myself—that performance and safety start with preparation,” says John Harvey, MD, Comprehensive Weight Management Program, Mount Sinai Morningside.
Here’s how to run smart in the heat:
✅ Time it right – Aim for before 10 a.m. or after 6 p.m. to avoid peak heat and UV exposure.
✅ Dress smart – Lightweight, breathable, moisture-wicking fabrics are key.
✅ Hydrate right – Pre-hydrate, drink regularly, and don’t wait until you’re thirsty. On longer runs, it’s smart to replace lost electrolytes, too. Try electrolyte-infused waters, sports drinks, or coconut water. They are good hydration options.
✅ Choose your route wisely – Stick to shaded paths with access to water fountains. My favorite morning run is along the Hudson River Greenway—shaded from the rising sun and cooled by the river breeze.
“Here are a couple of other pro tips: wear a cap—and soak it at each water fountain to help regulate your core temperature. It makes a real difference on hot days. And include treadmill workouts for those days when the gym’s A/C is the smarter call,” adds Dr. Harvey. “Running in the summer is possible—you just need the right strategy.”
