An intense summer heat wave has descended on Colorado Springs, yet outdoor running remains a popular pursuit across the city's many trails and roads. The season's exceptional warmth has made the question of runner safety more pressing than usual, requiring attention to factors beyond simply choosing an early-morning or evening start time.
A particular challenge for local runners is the way the region's dry air distorts the body's natural warning signals. Unlike humid climates, where moisture on the skin signals the need to drink, Colorado Springs' arid conditions cause perspiration to evaporate almost instantly, leaving skin that feels dry even as the body sheds significant fluid — a dynamic that elevates the importance of deliberate hydration planning.
Guidance for navigating these conditions comes from Nate Morris, Ph.D., who teaches human physiology and nutrition at the University of Colorado Colorado Springs and has built his research career around understanding how the body manages heat. Before setting out, Morris suggests wearing clothing with a relaxed fit to encourage airflow and cooling through evaporation, cooling the skin with a cold shower or bath, and consuming a cold drink to modestly lower core temperature. Taking in electrolytes before a run can also support the body's ability to hold onto fluids.
How much to drink on the move depends heavily on how long a runner plans to be out. Morris notes that runs under an hour typically do not require carrying water, though replenishing fluids afterward is still important — urine color offers a useful gauge, with a pale, straw-like hue indicating adequate hydration. After finishing, Morris recommends consuming roughly 1.2 times the volume of fluid lost, and pairing water with electrolytes can improve how well the body absorbs and holds that fluid. Those heading out for longer than an hour should carry both water and electrolytes, using gear such as a vest, a belt, or a bottle held by hand — all available at local shops including Fleet Feet and Colorado Running Company.
Where a runner chooses to go matters just as much as what they drink. Temperatures in direct sunlight can run roughly 20 percent higher than in shaded areas, and hard paved surfaces compound the problem by absorbing solar energy and radiating it back upward, making dirt and soft-surface trails a preferable option during summer months. Tree cover is not confined to mountain routes — portions of the Pikes Peak Greenway offer shade along a paved path, and the trail extends 16 miles northward from near Woodman Road alongside Monument and Fountain creeks. Northwest Colorado Springs' Ute Valley Park features a trail network sheltered by stands of trees, and both Monument Valley Park and Black Forest Regional Park offer shaded terrain as well.
For athletes preparing to compete in warmer or more humid conditions, Morris outlined a deliberate approach to heat adaptation. Runners can train their bodies to handle heat by wearing extra layers to retain warmth or scheduling workouts during the hottest window of the day; Morris advises keeping such sessions at a high volume but low intensity and recommends going out with a partner in case of a heat-related emergency.
Whether participation in local races and trail events will be affected if the heat wave extends deeper into summer remains an open question.