How To Stop Sweat From Ruining Your Summer Runs

By RunDNA

Published on Dec 13, 2024

8 min read

How to deal with sweat while running is a challenge for all runners, especially with summer well and truly upon us.

It's no secret that the weather is heating up and it's important to reassess your choice of running clothing to keep perspiration under wraps. During the hottest season of the year, it's time to store away running long sleeve t-shirts or replace and recycle running clothing that's seen better days to gear up with summer-ready apparel.

Whether you're a recreational jogger at parkrun or training for your next marathon, don't sweat it. These 6 summer essentials will help keep sweat from distracting you so you can keep focused under the scorching sun.

But first, a little know-how regarding the science of sweat can help you transform your summer runs and help you enjoy a safe training session on the road or trail.

Sweat & Summer Running FAQ

Is it good to sweat when running?

Yes! Sweat is your body's natural cooling mechanism and is essential to maintain an optimal core body temperature of approximately 36.5–37.5°C (97.7–99.5 °F). However, it is normal to have slight variances on core body temperature based on circadian rhythms over the course of a day.

External heat and exercises like running are not the only factors that can increase your body temperature. Stress and hormone fluctuations can also trigger perspiration.

When you run, your muscles produce heat by burning energy to support movement. Your blood flow increases with your accelerated heart rate, pumping oxygen-rich and nutrient-rich blood to your hard-working muscles to meet their increased energy demands. Your body must compensate for this increased temperature to avoid overheating. In the heat of summer, your body is challenged even further to stay cool.

Sweat is predominantly composed of water and contains sodium (salt) and other electrolytes including chloride and calcium. When perspiration is released from your sweat glands, the fluid component of sweat evaporates from the surface of the skin, transforming from a liquid to a gas. This sweat vapour also carries away excess heat, a process called evaporative cooling.

Blood flow to the skin also increases as your core temperature rises, reallocating heat to the surface of the body in a process called vasodilation, the widening of your blood vessels. This complements the evaporative cooling effect of perspiration, allowing more heat to escape.

It is overheating, not sweat itself, that is responsible for the many challenges runners face when training in hot weather.

Check out How To Hydrate For Short & Long Runs for more on the science of sweat.

How do I stop overheating when running?

Yes, that is the right question! Staying safe and performing well during your summer runs isn't about stopping sweat but preventing overheating.

Your body doesn't deal well with severe fluctuations in internal temperature, with many of its key functions only operating effectively within a strict range. When your body temperature rises to 38°C or more – just 0.5°C over what is considered normal – you may experience symptoms of heat exhaustion.

This doesn’t mean you have to hold off running until the cooler months. However, it does mean you should take some precautions.

1. Drink water regularly

Sweating is critical for your body to maintain homeostasis in terms of temperature regulation. However, a natural side effect of sweating is fluid loss.

Developing an effective hydration strategy is key to ensure your body is supplied with the water required to regulate your body temperature. In fact, a lack of sweat can often be a sign of dehydration.

During summer runs and hot conditions, always take a drink bottle, hydration waistpack or hydration pack with you that's full of water as a matter of safety. It isn't about replacing water drop for drop but drinking water regularly throughout the day even before you’re thirsty.

Make special attention to hydrate adequately pre-run, during your run and post-run to support recovery. During runs longer than 90 minutes or in hot conditions that increase your sweat rate, hydrate and replenish your electrolytes with a sports drink. Sodium, which is an electrolyte lost in sweat, is essential to maintain fluid balance in your body to avoid dehydration.

For more information on electrolytes, check out Ultramarathon Nutrition & Hydration Guide: Carbs, Electrolytes & Caffeine.

2. Wear light, loose and sweat-wicking running clothing

Running clothing takes the guesswork out of what to wear during summer exercise with top brands featuring sweat-wicking technology, like AeroReady from Adidas. By pulling sweat away from your skin to the exterior of the fabric, they are actively supporting perspiration as a key cooling mechanism of your body. Alternatively, cotton fabrics absorb rather than wick away moisture, trapping it against your skin.

Made of whisper-light and breathable synthetic materials like recycled polyester, running clothing encourages cool air circulation to combat hot conditions. Some also feature strategic mesh panels in sweat-prone zones like the underarms and back. Loose running tank tops, running short sleeve t-shirts and running shorts keep more skin free and exposed to accelerate the evaporation of sweat for effective cooling.

White and light colours help reflect sunlight to keep you cooler and to ward off overheating.

3. Listen to your body

During summer, it’s important to mentally check in with yourself during your runs and be watchful for heat exhaustion symptoms, including:

Accelerated heart rate
Headaches
Exhaustion
Light-headedness or feeling faint
Nausea
Muscle cramps

Responding quickly to heat exhaustion symptoms can help prevent heat stroke that occurs at a core body temperature of 40°C and above. Heat stroke is a more severe form of heat exhaustion and requires emergency care.

If you experience the heat exhaustion symptoms above:

Stop running and seek a cool, shady spot or indoor air-conditioning to rest, ideally lying down with your legs slightly raised
Drink plenty of water with regular sips
Loosen or remove any non-essential clothing
Splash your skin, soak your hands and feet in cool water or have a cool shower if possible
Apply ice packs to your underarms, neck and other heat-affected areas to aid in cooling

For more summer running tips to prevent overheating, check out How To Beat The Heat, Stay Motivated & Fit This Summer.

6 Essentials To Deal With Sweat While Running

If you gear up wisely, sweat can work in your favour or at the very least, you can prevent sweat from stealing away your focus during summer runs.

Your summer running wardrobe is a matter of not only comfort, but safety to keep cooler during the hottest part of the year as you train for your running goals.

1. Headwear

The right running headwear is essential for running under Australia's harsh sun.

Halo have taken headwear to the next level with their range of sweat-wicking running caps, visors and headbands. The in-built SweatBlock Seal moves sweat away from your face so that it doesn't roll down your forehead and into your eyes. The fabrics used are also designed to wick sweat away from your skin to the surface of the material for faster evaporation.

When deciding between a running headband, running visor or running hat, consider the level of UV protection you require. A running headband will stop distractions from sweat, a running visor features a brim to reduce glare and an open top for breathability, however neither provide the level of coverage a running cap offers.

Even if you have a full head of hair, you can get sunburnt on your scalp, including in overcast conditions. Check the UV radiation index with the SunSmart App by the Cancer Council to help guide your choices in headwear coverage on the day and time of your run.

Opt for performance brands like Fractel running caps that feature integrated sweatbands and UPF 50+ sun protection for additional peace of mind.

Top running headbands:

Top running hats & visors:

2. Sports Bras

Peeling off a hot, sticky bra after a run isn't your idea of a good time. You need a sports bra that's made with durable, breathable fabric and strategically placed mesh, allowing you to move freely without chafing or overheating.

Alongside sweat management, beating the bounce is essential to moving in comfort in all conditions, and to protect your breasts from damage during high-impact activities. A supportive, sweat-wicking sports bra is a must for summer.

You can check out How To Choose A Sports Bra for more guidance on everything from compression vs encapsulation to racerback straps vs conventional straps.

3. Running Tanks and T-Shirts

If you've ever thrown on a cotton top to find sweat patches on your underarms in just minutes, summer is the time to refresh your wardrobe.

Choose women's running tops and men's running tops made from synthetic, mesh-like technical fabrics such as polyester over cotton for warm weather running. Merino wool is a natural, environmentally preferred option that provides thermoregulation, odour control and sweat management.

For the recreational road warrior, a breathable lightweight tank or loose short sleeve tee will do the trick. If you've got your eyes set on winning your next marathon, consider compression clothing for additional recovery benefits during your training.

Summer running tops for women:

Summer running tops for men:

4. Running Shorts

Love a running short, or are full-length compression tights your go-to?

For summer, lightweight and loose fitting shorts tend to win this race for sweat management. With more of your legs exposed there is less fabric to trap in the heat, so you can keep as cool as possible when the temperature climbs.

However, some runners find that loose shorts can ride up and chafe. 2-in-1 or 'Twin' running shorts, such as the Ronhill Core Twin women's running shorts and Ronhill Tech 5 Inch Twin men's running shorts are an innovative solution. They team the sweat-wicking power of a next-to-skin inner layer with the breathable coverage of a breezy outer short.

In terms of compression shorts from top brands like 2XU, the sweat-wicking and cooling technologies promote optimal body temperature, while the compressive, second-skin fit provides improved blood circulation to your muscles.

Summer running shorts for women:

Summer running shorts for men:

5. Running Socks

Technical running socks are one of the most critical pieces of apparel overlooked by runners, but they make all the difference to keeping your hard-working feet in fresh and healthy conditions.

A good sock is one that you will forget, that allows you to run naturally and free of distractions.

Sweaty feet not only increase the growth of odour-causing bacteria, but increase your risk of skin-on-skin friction and blisters. Anti-blister running socks pull sweat away from your skin for increased comfort.

For summer, ultra-thin designs, breathable mesh and moisture-wicking materials are ideal to keep your run cool, with Feetures running socks featuring iWick fibres for effective moisture management.

Balega Silver No Show running socks feature an antimicrobial silver layer to prevent bacteria and odour build-up.

For more running sock tips, check out:

6. Sports Sunscreen

Wearing sunscreen is an important part of keeping your skin healthy all-year round. Built to battle Australian conditions, Premax Sports Sunscreen SPF50+ is made with athletes in mind with a lightweight, non-greasy texture.

This runner-approved, quick-absorbing formula allows your skin to breathe and sweat naturally without compromising on the broad spectrum UVB and UVA protection. Whether you're enjoying a 5K running plan or marathon training, it gives you peace of mind with the 4-hour sweat and water resistance.

Sun exposure isn't the only culprit to damage your skin. Changes in temperature can also affect the health of your skin, drying it out. Infused with aloe vera, the Premax Sports Sunscreen provides a mild cooling effect while hydrating your skin to keep you summer-ready.

Premax Sports Sunscreen SPF50+ - 100ml

$19.99

Summer running tip:

Don't forget sports sunglasses! Being summer-ready isn't only about the health of your skin - your eyes can get sunburnt as well. Sliding a pair of running sunnies on your face from top eyewear brands like Sunwise and Goodr will shade your eyes from distracting glare and block out harmful UVA and UVB rays.

Running sunglasses are engineered to be bounce-free, offering a secure and personalised fit to keep you focused on your runs.