Summer Running

Running in sun, heat, and humidity requires that you take special precautions. Minimizing fluid loss and heat gain is essential. Some tips to remember:

 

  • 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. 

  • Avoid caffeinated and alcoholic beverages which have a diuretic effect. 

  • Wear white clothing to reflect the sun's rays. Avoid dark clothing which absorbs heat.

  • Run during the coolest part of the day. 

  • Choose a shady course. 

  • Run where you have access to water. 

  • Splash yourself with water to aid in cooling your body. 

  • Remove wet clothing which hampers evaporation. 

  • Be aware that increased humidity blocks body cooling via evaporation of sweat. 

  • Avoid running when relative humidity exceeds 90%. 

  • Avoid running long distances alone. 

  • 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. 

  • Consider another form of exercise when adverse weather conditions make running dangerous.

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Related articles: 
The Dangers of Dehydration
Running safely through the summer
Pre-cool to run fast in the heat
What additional precautions should the runner take while training under warm weather?

Credits:
Thanks Run The Planet  for the permission to reprint this article
Text copyright by Run The Planet.

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