What should I wear for summer running?

A light, looser technical tee or tank made from polyester or fabric blends that wick moisture. Add running shorts or full-length leggings in technical fabric, a sports bra (women — high-impact support for running), ankle socks, a cap, and sunglasses. Avoid pure cotton — it absorbs sweat, stays wet, and starts to chafe.

Is black clothing actually hot in summer?

Black absorbs more solar radiation than light colors — that's physics. Under direct intense sun, you can feel it. In practice, fabric and cut matter more: a loose, technical, breathable black piece is a better choice than a tight light-colored cotton tee. If you train under direct sun during peak hours (11 am – 3 pm), pick lighter or looser pieces. Outside peak or in shade, color is a negligible factor.

What fabric is best for summer training?

Polyester and polyester blends are the standard — they're light, dry quickly, and wick sweat away from the body. Merino wool is a premium alternative: it surprisingly cools, naturally resists odor, and works for longer runs. Cotton is the weakest summer training choice — it absorbs sweat, stays wet, and the heavy fabric traps heat against your body.

Should I wear a cap or not?

Yes, if you train under direct sun. A cap protects your face and eyes, reduces the feeling of heat, and helps with focus. Pick a running cap in technical fabric with ventilation — a cotton cap soaks up sweat and starts to feel tight. For very intense sun, consider a cap with neck coverage (legionnaire-style).

How much water should I take on a summer outdoor session?

The American College of Sports Medicine recommends drinking 0.4 – 0.8 liters per hour of intense training — more if it's hot and you sweat more. Practical rule: bring at least half a liter for a one-hour summer run; for longer training, plan a water stop or use a running belt with bottles. Losing 2% of body weight in water can already mean a drop in performance and concentration.

Summer Outdoor Training — How to Dress So You Don't Melt

July, +32 °C, sun directly overhead, and you're heading out for a 10 km run. You leave in a cotton tee, black leggings, and no water. Three kilometers in you feel sick, your heart is beating faster than usual, your head is spinning. Summer outdoor training has its own rules — and ignoring them isn't about comfort, it's about safety. In this guide we'll walk through which fabrics actually work in the heat, how to protect yourself from the sun, what to bring, and the mistakes most people make on their first summer session outdoors.

Why summer training clothes aren't just summer clothes

Your body has one main strategy to cool down — sweating. Sweat evaporates off the skin, and the body loses heat in the process. But that only works if the sweat can actually evaporate. If it stays soaked into your tee, the body doesn't cool, it overheats.

That's why training clothes are different from regular summer pieces. A loose cotton tee on the patio with a coffee is fine. The same tee on a 10 km run turns into a wet rag that chafes, drags, and blocks evaporative cooling. Summer training clothing isn't about style or trends — it's about letting your body do what it's built to do.

Fabrics — what works for summer training and what doesn't

Fabric is the deciding factor. Here's the ranking from best to worst for outdoor summer training.

Technical polyester and polyester blends — the standard

Most training apparel is polyester or blends like polyester + spandex. They're light, dry fast, and work on the moisture-wicking principle — sweat is pulled away from the skin to the surface where it evaporates more easily. With the right cut, you barely feel the tee, even when you're sweating.

For summer training look for pieces labeled "moisture-wicking", "quick-dry" or "fast-drying". The MOTION. Training Shorts, for example, are made of light, fast-drying, slightly stretchy fabric — exactly the profile you want for running in the heat.

Merino wool — the underrated summer fabric

It sounds illogical — wool in summer? In reality merino is one of the best fabrics for long summer training. The natural fiber structure helps regulate temperature (cools when it's hot, warms when it's cold), naturally resists odor, and absorbs sweat without feeling soaked. Downside: price. A merino tee typically costs 50–80 €.

For most people merino is overkill on a regular 30-minute run. For longer runs (60+ minutes), trail running, or trips where you can't change your tee, it makes sense.

Cotton — the weakest choice for summer training

Cotton is comfortable, soft, and great in everyday clothes. In summer training it becomes a problem. It soaks up sweat and stays wet. The heavy, soaked fabric traps heat against your body and blocks cooling. After 30 minutes the tee hangs off you like a rag and starts chafing your shoulders.

One exception: an oversize cotton tank for outdoor strength training. If you train in a calisthenics park or lift in an open garage, a loose cotton tank in a premium weight (e.g. LEGACY. Tank Oversize in 220 GSM cotton) gives you comfort, ventilation through the wide armholes, and works fine for more static lifting. For running, circuit training, or intense cardio it doesn't.

What's not worth it, ever

Cheap non-breathable synthetics without moisture-wicking function — they look like sportswear but they don't breathe. Price is the signal here.
Heavy cotton hoodies "for the warmup" — they pointlessly raise your starting temperature and don't pay off in summer. Warm up by moving, not by sweating.
Tight non-stretch shorts — when you sweat more they start to chafe and trap heat in the groin.

Sun, UV, and color — how much of it is true

Summer outdoor training means direct UV exposure. The UV index in July and August in Slovakia and Czechia between 11 am and 3 pm regularly hits 7 – 9 (high to very high), according to SHMÚ and ČHMÚ. At those values you can get sunburned in 10 – 25 minutes depending on skin type.

A tee provides some protection, but the differences are big. A regular cotton tee has a UPF (Ultraviolet Protection Factor) of around 5 – 7 when dry — and drops even lower when soaked with sweat. Dedicated UPF training tees reach UPF 30 – 50+, which in practice means reliable protection for shoulders and back.

The black-in-summer question is more nuanced. Yes, dark colors absorb more sunlight than light ones. Under direct intense sun you'll feel it. But what matters more in practice:

Cut — a loose cut with airflow cools better than a tight one regardless of color
Fabric — technical moisture-wicking polyester cools better than light-colored cotton
Time of day — train outside peak hours (before 10 am or after 6 pm) and the color question essentially disappears

Bottom line: if FYTCREW black aesthetics work for you, go with it. Just plan training sensibly and at peak sun hours, pick shade or an indoor session.

Outfit for outdoor running in summer

Running is high-impact, high-sweat, and longer-duration. This is where it pays to dial things in.

Women:

A high-impact sports bra — when running this is the most important piece. More in Sports bra — how to pick the right one
A light technical tee or tank, or just the bra on a hot day
Running shorts or 7/8 leggings in technical fabric
Ankle running socks
A cap or headband for longer hair
Sunglasses with UV protection

Men:

A technical running tee or tank
Running shorts 5–7 inch inseam, with or without inner liner depending on preference — MOTION. Training Shorts are a light pick for both running and circuit training
Ankle socks — Real CREW. Socks (3-pack)
Cap, sunglasses

Running pieces are in both the women's and men's FYTCREW collection.

Outfit for outdoor strength training or calisthenics

Training in an outdoor calisthenics park, doing squats in the backyard, or lifting in an open garage? Different logic from running here — less continuous sweating, more static positions, more tolerance for heavier fabric.

Top: oversize tank or a loose tee. A cotton tank like LEGACY. Tank Oversize works really well — shoulder coverage from the sun, airflow through the loose cut, and at lower-sweat static training the heavier fabric won't limit you.
Bottom: training shorts with stretch — MOTION. Training Shorts for men or ELEVATE. Shorts for women.
For calisthenics on asphalt or concrete: longer joggers or leggings protect knees during planches and floor work.
Footwear: flat sole, not cushioned running shoes.

Accessories people forget about in summer

Water — minimum 0.5 L for an hour of training. The American College of Sports Medicine recommends 0.4 – 0.8 L per hour of intense training, more in heat. Losing 2% of body weight in water can already mean a drop in performance and concentration.
Sunscreen — SPF 30+, water-resistant, applied 15 minutes before training. Sweat will gradually wash it off — count on that and reapply on long sessions.
Cap — running, technical, ventilated. A cotton cap soaks up sweat and starts to feel tight.
Sunglasses — sport-specific (not lifestyle), sweat-resistant, ideally category 3 or 4 depending on sun intensity.
Electrolytes for sessions over 60 minutes — water alone isn't enough after a while. Heavy sweating depletes sodium and potassium.

5 mistakes people make in summer outdoor training

Training in peak sun. Between 11 am and 3 pm the UV index is highest and so is the temperature. Move training to morning (before 10 am) or evening (after 6 pm). Better performance, lower overheating risk.
Cotton tee for running. The most common mistake. After 15 minutes you have a soaked tee that holds heat and blocks cooling.
No water, or water only after training. Hydrate before, during, and after. Starting dehydrated and "catching up later" is a recipe for headaches and cramps.
No sunscreen, no cap. Burned shoulders and face after the first summer run hit pretty much everyone. Three days of forced rest could have been easily avoided.
Same performance as in winter. Performance drops in heat — that's not failure, that's physiology. If it's 32 °C and humid, don't expect March pace. Train by heart rate zones, not by pace.

FYTCREW tip — minimalist summer training kit

If you don't want a closet full of pieces you'll never use, this is all you need for outdoor summer training.