1, drink a glass of water in advance, and hydrating in summer is the key. If you are going to run around 1 hour, you'd better drink a glass of water several times in advance. If you need to run a long distance (such as more than half a horse) or exceed 1 hour, you need to add 2 glasses of water half an hour before running.

2, don't drink too much water, you need to replenish water in the middle of running, but remember not to overdo it. There is a big difference between excessive hydration and moderate hydration. If you want to test whether your water intake is appropriate, you can weigh yourself before and after running. Generally speaking, you will lose weight when running, but if you drink too much water, you will get fat. Excessive hydration may lead to hyponatremia, that is, salt deficiency in the body. Ideally, you will lose 2-5% of your weight after running. But don't be too happy, it's all the weight of water, and it will be replenished soon.

3. Don't be busy wiping your sweat. 4 reduce the area of skin exposed to sunlight. Sweating is a way for the body to cool down. If you rush to wipe your sweat after exercise, it's like throwing the best cooling weapon on your forehead to the side of the road. If you are really afraid of heat, you can try to take a cold bath before running, so that your body can feel the heat later.