Beat The Heat

Here it comes – Summer! And with it comes the heat and humidity. After that rather rough winter we recently endured here in the Northeast I made a public declaration that once summer hit I would not complain once about the heat or humidity. I’m sticking to that promise but that doesn’t mean I won’t be cursing the weather under my breath from time to time. We’ve already seen some scorchers around here, earlier this month the temperatures soared into the 90′s before cooling off again but the heat is just around the corner. Warm weather can create even more challenges to your running by increasing your heart rate, making your body work harder when running the same distances and paces that you did in the cooler winter and spring months. Here are just a few reminders for you to help combat the heat/humidity as we head into summer.

• Remember, it takes about two weeks for your body to acclimate to the heat. During those first two weeks, slow down a little and don’t expect too much. Allow yourself to take it easy as you run during those first couple of weeks. Focus on effort rather than pace until you’ve gotten use to the warmer weather.
• Wear lighter colors and loose clothing, especially fabrics that wick sweat away from your body. Protect your skin with sunscreen, wear a hat, sunglasses …
• Avoid the hottest times of the day by running early in the morning or in the evening.
• Choose a shady route for your run.
• Take it inside – Do your cross training indoors and on heat advisory days take your runs inside as well. If you don’t have a treadmill at home then hit the gym. For those of you who don’t belong to a gym, most gyms will allow you a one day trial pass or you can even pay for a one day pass.
• Have a hydration plan. Run where you can easily find a water fountain, stash water along your route or carry your own water. Drink throughout the day when you are at home or at work. Check out these tips for staying hydrated from local runner and Dietician, Jacqui Jarrett, which were posted on the site this past March.
• Cool yourself off by splashing water on yourself. Cooling the skin off will help to cool your core temperature. You can also take along a bandana to keep wet and wrap that around your neck or head.

Signs of heat-related illness

Heat Cramps

Causes: Loss of electrolytes and accumulation of lactic acid in the muscles.
Conditions: Muscle cramps and/or spasms, heavy sweating, normal body temperature.
Treatment: Drink water and sports drink, slow down, massage affected area.

Heat Exhaustion

Causes: Intense exercise in a hot, humid condition and loss of electrolytes.
Conditions: Profuse sweating, possible drop in blood pressure (less than 90 systolic, the top number), normal or slightly elevated body temperature, lightheadedness, nausea, vomiting, decreased coordination, possible fainting.
Treatment: Rest in a cool place, drink water and sports drink, if BP drops below 90 systolic, call EMS, avoid activity for at least 24 hours, refrain from running or exercising in the heat for at least one week.

Heat Stroke

This is a medical emergency!
Causes: Intense exercise in a hot, humid condition, older age, dehydration, obesity, wearing heavy clothing, running in the heat when you have an infection or fever, certain drugs such as amphetamines, diuretics, beta blockers, cardiovascular disease, poor acclimatization, high blood pressure.
Conditions: High body temperature (106 or higher), lack of sweating characterized by dry, red skin, altered consciousness.
Treatment: Call EMS! Rest in a cool place, remove clothing to expose skin to air, apply ice packs or cool water to groin, underarms, neck (stop if shivering).