Heat and humidity make your heart work harder at the same pace. That is normal. The trick is to adjust, not to stop.
1. Go early or late
The coolest hours are just after sunrise and after sunset. Even one hour earlier can make a big difference in summer.
2. Slow down on purpose
In hot weather, run by effort, not by pace. Expect to be 20 to 40 seconds per kilometre slower than usual. That is your body cooling itself, not lost fitness.
3. Drink before you are thirsty
Drink a glass of water an hour before you go. On runs longer than 45 minutes, carry water or plan a route past a shop or fountain.
4. Replace salt on long runs
If you sweat a lot, plain water is not enough on long runs. A sports drink or salty snack helps prevent cramps and headaches.
5. Wear light, loose clothes
Light colours, thin fabric and a cap help. Sunscreen too, even on cloudy days.
6. Choose shade
Parks, tree-lined streets and riversides are cooler than open roads. In JogStats, shady park loops are often the best zones to defend in summer.
7. Know the warning signs
Stop, find shade and cool down if you feel dizzy, confused, very tired, or if you stop sweating. These are signs of heat illness. If they don't pass quickly, get medical help.
Walk days count
On the hottest days, a brisk evening walk or an interval walk still keeps your streak alive. Consistency over the whole summer matters far more than one hard run.