Running in the Heat and
Staying Safe
Tips
1. Avoid dehydration!!! You can lose between 6 and 12 oz. of fluid for every 20 minutes of running. Therefore it is important to pre-hydrate (10-15 oz. of fluid 10 to 15 minutes prior to running) and drink fluids every 20-30 minutes along your running route. To determine if you are hydrating properly, weigh yourself before and after running. You should have drunk one pint of fluid for every pound you're missing. indicators that you are running dehydrated are a persistent elevated pulse rate after finishing your run, and dark yellow urine. Keep in mind that thirst is not an adequate indicator of dehydration.
2. Avoid caffeine, alcohol and other drugs.
3. Ditch the cotton T-shirt. Cotton is hot and gets heavy with sweat, both of which will slow you down. "CoolMax" on the other hand is lightweight all the time and breathes. Wear clothing that is light and loose. Lighter colored clothing is recommended since darker colors absorb heat.
4. Go with a lighter weight sock. Your feet will swell more in the heat. A lighter weight sock will breathe better and allow for the swelling.
5. Slow down pace even more to adjust for humidity.
6. When running, if you become dizzy, nauseated, have dry skin or the chills...STOP running and try to get a drink. If you do not feel better, get help.
7. Make sure you continue hydrating immediately after the event. Your body continues to sweat to stay cool long after you have finished. If you stop hydrating you will slow down your recovery dramatically.
Below is the American Red Cross list of signals and how to care for heat related emergencies.
| Signals | Care |
| Heat Cramps
· Painful muscle spasms, usually in the legs and abdomen |
Have them move to a cool place. Give cool water to drink Have them lightly stretch the muscle and gently massage the area |
| Heat Exhaustion
· Cool, moist, pale, flushed, or ashen skin · Headache, nausea, dizziness · Weakness, exhaustion |
Move them to a cooler environment Loosen or remove clothing Fan them Get them into circulating air while applying water with a cloth or sponge If they are conscious, give small amounts of cool water to drink If they don’t improve or if you suspect heat stroke, call 911 |
| Heat Stroke
· A change in the level of consciousness · High body temperature · Red, hot skin that can be either dry or moist · Rapid or weak pulse · Rapid or shallow breathing |
Call 911 immediately Follow the steps above to cool them down until help arrives |
Heat Disease Alert by Jeff Galloway
Functions of water on the body
