Summer is known for fun times with family and friends, but it has another side to it…the dog days of summer. These are the longest, hottest days of the year. For people that only work out inside, it is not much of a bother. For the runners and other patrons of the great outdoors, however, there is no escaping it for very long. With a heat index over 100 degrees, how can you get in a good workout AND stay healthy? Here are a few pointers:
Staying on Course
The right course for running on in the heat is shady. Even among shady areas, some paths are naturally cooler than others. A low-lying path next to a cool stream will be much cooler than your average route. Find a cool, shady course and it will be much easier to stay on course with your workout.
Hydrate, Hydrate, Hydrate!
Water and sports drinks are your friends. Staying well hydrated before, during, and after a run in the heat is absolutely critical. You should be drinking water all day. Not all liquids are good for hydration. Stay away from diuretics such as caffeine, as these can dry you out and set you up for disaster.
A hydrated body functions better. If you want health and performance, you will keep your body topped off with liquids as you go. So, on a hot day, drink about a cup of water or watered down sports drink every 15 minutes. If you put it in as fast as you sweat it out, your body will thank you by staying healthy and performing as best as it can.
You should still be careful after the run! Most of us continue sweating long after the last step of the run. Hence, it is important to keep your tank topped off! There are now quite a few choices for sports drinks to recover after the workout. The top choice remains the same as it has always been… good old water!
Ease into It
Imagine you are about to get into a really hot tub of water. Do you jump in as quickly as possible or do you ease into it slowly and get used to it. If you are smart, you choose plan B and ease into it slowly. The same idea applies to running in extreme heat. If you have been running just about every day for moths, then it is likely that you gradually acclimated to the rising temperature as summer approached. Now that it is oppressively hot, it is only a little different than what you have been doing. That is easing into it. You still have to be careful, but the heat is just not a big deal. If you have been on a treadmill every day in an air conditioned gym, however, switching to running outside can be deadly if you choose to make the switch on an oppressively hot day. Don’t even think about it!
The Alternative: Heat Stroke
What if you were not careful? What if you ran in direct sun and failed to stay hydrated while you run outside in the heat for the first time in a long time. What would that be like?
Cause: Extreme exertion and dehydration impair your body’s ability to maintain an optimal temperature
Symptoms: Core body temp of 104 or above, headache, nausea, vomiting, rapid pulse, disorientation
Treatment: Emergency medical treatment is necessary for immediate ice-water immersion and IV-fluids
Play it safe! Stay hydrated and go easy so you can stay healthy and survive to run hard on a cooler day.
Train hard, race easy, & enjoy the run!