Running in Hot Weather Conditions
Protect the Body When Exercising in the Sun, Heat and Humidity
Aug 16, 2009
Long, leisurely summer days offer plenty of fun and excitement. Although outdoor activities increase in the summer months, runners must be cautious when exercising in these hot weather conditions. Avoid exercising during the peak hours between 10:00 a.m. and 4:00 p.m., when the sun's rays are strongest. Early morning or late afternoon can be the coolest parts of the day and ideal for an outdoor run. Be sure to monitor the weather conditions and the body carefully when exercising outdoors in the sun and heat to avoid dehydration and overheating.
Acclimate to the Heat and Humidity
It is important to gradually expose the body to the more extreme summer conditions. Reducing the intensity of exercise for about two weeks during the hot weather will allow the body time to adjust to the sun and heat. The workout can always be continued indoors on a treadmill. A cross-training exercise, such as swimming, would be a great way to continue cardio and strength training outside while staying cool in the water.
Replenish Fluids Frequently to Stay Hydrated
Remember to be well hydrated before, during and after a workout. Running in the heat and sun can quickly dehydrate the body as it attempts to remain cool. When sweating, the body loses electrolytes, such as salt and potassium, which may also contribute to dehydration. Sports drinks can help replenish the electrolytes lost during a workout. Under most conditions, it is advisable to drink 4 to 8 ounces of water or sports drink every 15 to 20 minutes. After the run, continue to drink fluids until the urine is clear.
Dress in Appropriate Running Apparel
Avoid dark, heavy fabrics when dressing to run outside in hot weather. Lightweight, breathable apparel with moisture-wicking properties will help the body stay cool. Some of the newer micro-fiber apparel also offers UV-protection, but always apply a sweat-proof sunscreen on exposed skin. Other accessories, such as hats, visors and sunglasses can help protect against too much sun.
Dealing With Heat and Sun Related Illnesses
It is important to monitor the body for the symptoms of heat-related illnesses. Overheating occurs when the body is unable to adequately cool itself.
Heat Cramps: Loss of electrolytes and the buildup of lactic acid in the muscles can lead to heat cramps. Although the body temperature will remain normal, heavy sweating and muscle cramps or spasms will occur, most often in the legs. The runner should slow down, drink fluids and massage the affected area to relieve the pain.
Heat Exhaustion: Heat exhaustion is caused by a loss of electrolytes during or after an intense workout in hot, humid conditions. The body temperature will be normal or slightly elevated and the body will experience heavy sweating and a drop in blood pressure. Other symptoms might include nausea, vomiting, lightheadedness and possible fainting. The runner should rest in a cool place while replenishing fluids. Treatment should include abstaining from running in the heat for at least one week.
Heat Stroke: Dehydration after intense exercising in hot, humid conditions will cause heat stroke. The runner will experience a high body temperature (105 degrees or higher), confusion, difficulty breathing, and the skin will be hot, dry and red with no sweat. This is a medical emergency and the EMS should be called immediately. While waiting for the medics to arrive, clothing should be removed to expose the skin to the air and cool water or ice packs should be applied.
Although the heat and humidity should be taken very seriously, by taking necessary precautions during the hot weather, runners can avoid dehydration and overheating and safely enjoy a pleasant run outdoors during the summer months.
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