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Drink water whenever possible. Water is the vital ingredient in the prevention of heat injury. Thirst is not a reliable indicator to warn a runner of fluid loss. Your body loses a considerable amount of fluid before you feel
thirsty.
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Avoid caffeinated and alcoholic beverages which have a diuretic
effect.
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Wear white clothing to reflect the
sun's rays. Avoid dark clothing which absorbs heat.
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Run during the coolest part of the
day.
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Choose a shady
course.
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Run where you have access to
water.
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Splash yourself with water to aid in cooling your
body.
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Remove wet clothing which hampers
evaporation.
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Be aware that increased humidity blocks body cooling via evaporation of
sweat.
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Avoid running when relative humidity exceeds 90%.
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Avoid running long distances
alone.
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Know the warning signals of heat-related problems: 1. Do not try to run through heat cramps: stop, rest, drink water; 2. Signs of heat exhaustion are faintness, weakness, and mental confusion: if symptoms develop, stop, find shade, drink water; 3. Signs of heatstroke are decreased sweating and hot, dry skin: stop all activity and find a means of cooling your body as rapidly as possible, remove clothing and rub body with ice and alcohol, seek medical
treatment.
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Consider another form of exercise when adverse weather conditions make running
dangerous.
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