Hot Weather Running Tips

By Mandy | In Exercise Tips | on June 20, 2014

Running in high heat and humidity can put you at risk for dehydration and heatstroke. Here are a few tips to help you combat the extreme heat.
If you have heart or respiratory problems or you are on any medications, consult your doctor about running in the heat. In some cases it may be in your best interests to run indoors. If you have a history of heatstroke, run with extreme caution

1. Know the Signs and Symptoms of Heat Stroke

Heatstroke occurs when the body fails to regulate its own temperature, and the body temperature continues to rise.  Heatstroke is a life-threatening medical emergency,
Symptoms of heatstroke include

– Mental confusion, delerium or unconsciousness

– Body stops sweating

– Cool clammy skin

– Dizziness

2. Stay Hydrated

Drink plenty of fluids before, during and after running in hot weather. Plan your route so that you include water refill stations or drinking fountains.

3. Run Early or Late

Avoid running at the hottest times of the day, plan to run early in the morning or at dusk.

4. Run in the Shade

Run in the trails or shaded areas. Avoid long sections with direct sun.

5. Plan for a Post-run Swim

Start your run at a river, lake or pool. When you’re done, take a refreshing dip to lower your body temperature and aid in muscular recovery.

6. Dress for Success

Wear  light coloured, loose fitting clothes and sunscreen. Running with minimal clothing may aid in romantic pursuits!

7. Some Days Are Just TOO Hot!

Avoid running outside if the heat is above 37 degrees and the humidity is above 70%.
While running, the body temperature is regulated by sweat evaporating off of the skin. If the humidity in the air is too high it prevents evaporation from the skin.

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