How to Stay Cool When Running In The Heat
Aug 14, 2026
How to Stay Cool on Summer Runs
Summer running can be brutal.
Whether you are heading out for a normal training run, racing a marathon, or trying to survive an ultra in the heat, getting too hot can completely change your day. Heat does not just make running uncomfortable. It can slow you down, make every mile feel harder, and in extreme cases, force you to stop altogether.
The goal is simple: protect yourself from the sun, stay hydrated, and use every smart cooling tactic you can.
Here are some of the best ways to stay cool on hot summer runs.
1. Start With Sunscreen
Before you think about ice, hats, hydration, or race-day gear, start with sunscreen.
Sunburn adds extra stress to your body, makes it harder to stay comfortable, and can turn a long day outside into a miserable one. Apply sunscreen before your run, and if you are going long, plan to reapply when needed.
For summer races, especially trail races and ultras, sunscreen should be part of your required gear.
2. Go Into the Run Hydrated
One of the biggest mistakes runners make is starting a hot run already behind on hydration.
You do not need to overdo it, but you do want to go into the run with your body ready for the heat. Drink fluids before the run, stay consistent during the run, and use electrolytes when the conditions call for it.
Hot weather, long climbs, direct sun, and long race efforts all increase the importance of staying on top of hydration.
A simple rule: do not wait until you feel terrible to start drinking.
3. Use Light Colors When Possible
What you wear matters.
Light-colored clothing reflects more sunlight than dark clothing, which can help you feel cooler during hot runs. White or light-colored hats, shirts, sleeves, and sun hoodies can all help reduce how much heat you absorb from direct sun.
This is one of the reasons our Ice Hat is white. It is harder to keep perfectly clean, but the color choice is intentional. On hot days, every small cooling advantage helps.
4. Keep Your Body Covered — But Do Not Overdress
Shade is one of the most powerful tools you have in the heat.
A lightweight sun hoodie, hat, sleeves, or neck covering can help protect your skin from direct sun. The key is choosing gear that is thin, breathable, and loose enough to let heat escape.
What you want to avoid is unnecessary layers.
If you are wearing an undershirt, a long sleeve, and a running vest in hot weather, you may be trapping more heat than you need to. Your body cools itself by sweating and releasing heat. Extra layers can make that harder.
The goal is protection without overheating.
For races, it can be smart to leave extra layers in a drop bag instead of wearing them from the start. That way, you have dry clothing available if the weather changes, but you are not carrying extra heat all day.
5. Use a Cooling Bandana or Ice Bandana
A cooling bandana is one of the simplest and most effective tools for hot runs.
You can soak it in cold water at home, at an aid station, or in a mountain creek. Then place it around your neck, wipe your face with it, or use it to help cool your upper body.
For races, you can also tie a bandana in a way that creates a small pocket for ice. When the ice sits near your neck or chest, it can help you feel cooler as you keep moving.
It is simple, lightweight, and easy to reset at aid stations.
6. Cool the Right Areas
When trying to cool down during a run, think about areas where cooling feels most effective:
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Head
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Neck
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Palms
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Chest/core
That is why runners often put ice in their hats, hold ice in their hands, place ice in a bandana, or use cold water on their neck.
The goal is not to make your whole body freezing cold. The goal is to create enough cooling relief to keep moving comfortably and safely.
7. How to Use the Ice Hat
The Ice Hat is built for one main purpose: cooling your head while you run.
It has pockets on both sides that are designed to hold ice. You can wear it like a normal running hat, then add ice when the heat starts to climb.
For normal runs
Wear it like a regular hat. You do not always need to use the pockets. On easier days, you can forget they are even there.
For hot training runs
Add one to three ice cubes in each side pocket before you start, or during the run if you have access to ice.
For races
At aid stations, fill the pockets with ice and keep moving. This is especially helpful during marathons, ultramarathons, hot trail races, and exposed sections with limited shade.
8. How Long Does the Ice Last?
The honest answer: it depends.
Temperature, direct sun, how hot your head is, and how much ice you use will all change how long the ice lasts.
In normal hot conditions, the ice may last around 20 minutes to an hour.
In extreme heat, around 90 to 120 degrees, it may be closer to 15 to 30 minutes.
That means the Ice Hat works especially well when you can refill it during the run, such as at aid stations, crew stops, water access points, or loops that bring you back to your car.
9. The Ice Hat Is Not a Full Shade Hat
This is important.
The Ice Hat is designed to be an ice hat, not a full shade hat.
If you need full ear, neck, and side coverage, especially in places like Vegas, Arizona, Texas, or other extremely hot and exposed environments, you may want to pair the Ice Hat with a sun hoodie, neck shade, cooling bandana, or other sun-protection gear.
A full shade hat and an ice hat solve slightly different problems.
The Ice Hat helps cool your head. A shade hat helps block the sun from your ears, neck, and face. Depending on where you run, you may want both.
10. The Hot Weather Setup That Works Well
For really hot runs or desert-style races, a full cooling setup might look like this:
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Sunscreen before the run
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Light-colored clothing
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Lightweight sun hoodie or breathable sun coverage
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Cooling bandana around the neck
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Ice in the Ice Hat
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Ice or cold water at aid stations
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Consistent hydration and electrolytes
This gives you sun protection, active cooling, and hydration support all working together.
There is no single perfect setup for every runner. The best approach is to test your gear before race day and find what works for your body.
11. Try Everything Before Race Day
Do not wait until race day to figure out your heat strategy.
Test your hat, bandana, hydration, sunscreen, shirt, vest, and cooling setup on training runs. Try it in the heat. Try it on climbs. Try it when you are tired.
Every runner is different. Some runners love ice on their head. Some prefer ice on their neck. Some need more sun coverage. Some need fewer layers.
The only way to know is to test it.
That is true for nutrition, hydration, shoes, socks, anti-chafe, blister prevention, and heat management.
Try it. Test it. Adjust it.
12. How to Clean the Ice Hat
Because the Ice Hat is white, it may take a little more maintenance if you want to keep it looking bright.
The hat is machine washable, but if it gets really dirty, you can spot-clean it first.
A simple cleaning method:
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Rinse the hat with water.
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Mix dish soap and baking soda into a paste.
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Rub the paste onto the dirty areas.
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Let it sit for about five minutes.
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Scrub gently.
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Rinse and wash as needed.
Avoid scrubbing the printed logo too aggressively, especially on rough surfaces like concrete. A little cleaning goes a long way.
Final Thoughts
Running in the heat is hard, but the right strategy can make a huge difference.
Start hydrated. Wear sunscreen. Choose light colors. Avoid unnecessary layers. Use shade when you can. Cool your head, neck, hands, and core when the heat starts building.
And most importantly, test your setup before race day.
The Ice Hat is one tool in the system. It is not the only answer, and it is not perfect for every runner. But when used correctly, especially with ice access during hot runs or races, it can be a simple and effective way to stay cooler and keep moving forward.
FAQ
Can I wear the Ice Hat without ice?
Yes. You can wear it like a normal running hat and only use the ice pockets when you need them.
How much ice should I put in the pockets?
For training runs, start with one to three ice cubes in each pocket. For races, you can refill the pockets at aid stations.
Is the Ice Hat good for ultras?
Yes, especially if the race has aid stations where you can refill the pockets with ice.
Does the Ice Hat replace a shade hat?
No. The Ice Hat is designed for cooling, not full sun coverage. If you need ear and neck coverage, pair it with a sun hoodie, neck shade, or cooling bandana.
How long does the ice last?
Usually around 20 minutes to an hour, depending on conditions. In extreme heat, it may be closer to 15 to 30 minutes.
Can I wash the Ice Hat?
Yes. The Ice Hat is machine washable. For tough dirt, spot-clean with dish soap and baking soda before washing.
