Dedicated members of the running community rarely give much thought to weather conditions. After all the weather is one factor beyond a runner’s control. Rain or shine, blazing hot or freezing cold they can be found on tracks, sidewalks, streets and trails getting their run in.
Sometimes the singular focus and admirable self-discipline that epitomizes the dedicated runner needs to be tempered with some good old-fashioned common sense. This is especially true when it comes to hot weather running. Running in the extreme heat during the summer months can be dangerous unless precautions are taken to safely cope with the heat. Following are a few tips that will help runners to safely cope with hot weather running conditions.
Proper Hydration is Critical for Hot Weather Running
In his article, "Preventing Dehydration: Sports Drinks or Water" (Gatorade Sports Science Institute. Web. 18 June 2010), Bob Murray, PhD, a fellow of the American College of Sports Medicine, observes that athletes "usually do not drink enough" and become dehydrated during training and competition. Dr. Murray believes this occurs because "athletes generally tend to underestimate their sweat loss and do not voluntarily consume enough fluid" to re-hydrate sufficiently.
Dr. Murray states that "vigorous physical activity in a warm environment is one of the greatest physiological stresses the human body can encounter." When a runner fails to replace bodily fluids lost as sweat and begins to dehydrate, he experiences a number of adverse physiological effects: higher heart rate, higher plasma osmolality, lower blood flow to the skin and higher core temperature. He notes that these changes can quickly overwhelm the body’s capacity to cope and the runner becomes susceptible to heat exhaustion and even life threatening heat stroke.
Noting that the goal of re-hydration is to replace 100 percent of sweat loss during exercise, Dr. Murray suggests as a rule of thumb that runners who sweat at a modest rate (one liter per hour) should drink 8 ounces of fluid every 15 minutes. He also suggests that a good method for an athlete to judge whether he is consuming adequate replacement fluids is for the athlete to weight before and after a training session. Any weight loss represents a failure to drink enough. As an example, a loss of two pounds represents a deficit of 32 ounces of replacement fluid.
Consider Adjusting the Timing of a Run
Many runners have a decided preference on when they run. Some prefer to run in the mornings, some in the afternoons and some even utilize lunch breaks at work to get their run in. During the peak summer months, depending on the specific location, the hottest part of the day is typically between 1 and 5 p.m. Those who generally run during those hours are wise to run earlier or later to take advantage of relatively cooler temperatures. Those who simply must run during those hours might as an alternative consider running on an indoor track or treadmill on days when it is extremely hot or humid.
Choose Proper Clothing for Hot Weather
Wearing minimal, light-colored, loose fitting, breathable clothing assists the body in cooling itself naturally. Dark fabrics, which absorb heat from the sun, long sleeve shirts, long pants and sweats should be avoided. The new synthetic wicking fabrics are decidedly preferable to wearing cotton and more efficient in allowing the body to cool from perspiration.
Be Alert to Symptoms of Dehydration or Over Heating
To avoid potentially dangerous heat related injuries, be knowledgeable about the common symptoms of dehydration and heat related injuries. Here according to information provided by the Centers for Disease Control ("Heat Stress", Web. 18 June 2010), are the most common signs of dehydration and the symptoms for heat exhaustion and heat stroke.
Dehydration
- Thirst
- Less-frequent urination
- Dry skin
- Fatigue
- Light-headedness, dizziness or confusion
- Dry mouth and mucous membranes
- Increased heart rate and breathing
Heat Exhaustion
- Heavy sweating
- Paleness
- Muscle Cramps
- Tiredness
- Weakness
- Dizziness
- Headache
- Nausea or vomiting
- Fainting
- Fast, weak pulse rate
- Fast, shallow breathing
Heat Stroke
- An extremely high body temperature (above 103°F)
- Red, hot, and dry skin (no sweating)
- Rapid, strong pulse
- Throbbing headache
- Dizziness
- Nausea
Staying properly hydrated, running during the coolest times of day, choosing the right clothing and being alert to the onset of dehydration or heat injuries will go a long way toward making hot weather running a safe experience.
Equally as dangerous as dehydration, over-hydration poses its own special health issues. Read Hyponatremia: The Other Sports Hydration Concern for Runners, to learn about the other side of the
sports hydration issue.
Larry Darter - Larry Darter is a freelance writer and published author with three books to his credit. He is a graduate of the Univ. of Central ...
