It is an exceptionally hot summer in Colorado Springs, but that shouldn’t stop runners from hitting the city’s plethora of trails.   

Running in the summer usually means waking up early or waiting for the sun to go down to get a workout in, but there is more to it than that to keep runners safe. 

For one, while Colorado Springs is not as humid as other parts of the country, its dryness can affect people’s perception of hydration levels. In humid environments, wet skin indicates a need to hydrate, but in dry places, sweat evaporates immediately, making the skin feel dry. 

Therefore, having dry skin during a run doesn’t mean there isn’t sweat, which makes hydration that much more vital in a runner’s plan before hitting the roads or trails. 

As summer marches on, here is a guide to safely enjoying the Colorado Springs running scene, with guidance from Nate Morris, Ph.D., assistant professor of human physiology and nutrition at the University of Colorado at Colorado Springs. 

A UCCS graduate, Morris has established a global career studying how the human body regulates body temperature. 

Before running in the heat 

There are things runners can do before running to feel their best. 

One tip from Morris is to wear loose-fitting clothing, which helps airflow under clothes and promotes evaporative cooling. Another tip is taking a cold shower or bath beforehand to help cool off the skin. Runners can also drink cold water – or any cold beverage before a workout to bring their core temperature down a bit. 

While it’s good to drink water before a run, drinking electrolytes can also aid in fluid retention. 

How much should I hydrate during a run? 

If you’re exercising for less than an hour, runners generally don’t need to bring water, according to Morris. Even so, it’s important to replace lost fluid after exercise and monitor hydration by urine color. Aim for a pale, strawlike color. 

Afterward, Morris recommends drinking 1.2 times the amount of fluid lost to maintain fluid balance, but drinking to thirst is usually enough for most. Pairing water with electrolytes can also help the body absorb and retain fluids. 

Athletes running for more than an hour generally need to bring water and electrolytes. There are multiple options for carrying water, such as a hydration vest, a handheld bottle or a running belt, which can each be found at local running stores like Fleet Feet or Colorado Running Company. 

Electrolytes can be in the form of dissolvable tablets to be put in water or chewable tablets, depending on a runner’s preference. As previously mentioned, drinking electrolytes before a long run can also help with fluid retention. 

Surprisingly, the temperature of the water doesn’t matter during exercise. 

“If you drink cold water, your body accounts for the cold water you ingested by suppressing your sweating,” Morris said. “So drink whatever tastes best for you.”

Find the shade 

It is easy for it to be 20% hotter out in the open than in the shade. Therefore, finding shaded routes can be the difference between an enjoyable run and a miserable run. Hard surfaces like roads and sidewalks absorb heat and kick it back to runners, making soft-surface trail running ideal in the summer. 

Still, the shade is not limited to the mountains. For example, sections of the paved Pikes Peak Greenway trail are shaded, making it a popular route for runs of all distances. Near Woodman Road, the New Santa Fe Trail transitions to the Greenway and travels 16 miles north alongside Monument and Fountain creeks. 

Another popular running spot is Ute Valley Park in northwest Colorado Springs, which offers a network of soft-surface trails, many of which are shaded by the park’s tree-covered areas. Other shaded places are Monument Valley Park near downtown and Black Forest Regional Park, which offers shade from its dense pine forests. 

If all else fails, the treadmill is an air-conditioned option. 

Heat acclimatization 

Some competitive runners like to undergo heat acclimatization to get their bodies used to hot weather, especially if they are planning to race in humid environments. 

Runners can do this by overdressing to trap heat or running during the hot parts of the day. For these workouts, Morris recommends high-volume, low-intensity training and using the buddy system in case of a heat emergency.