Alcohol Abuse Advice

Safety Tips for Running in Hot Weather

Heat and humidity can increase the risk of dehydration, heat cramps, and heat stroke. For those of us who experience hot and humid running conditions during the summer, here are a few hot weather safety tips.

1.  Be sure to check the heat index which takes into account the temperature and humidity level.

2.  Consider running early in the morning (which is best) or in the evening to avoid the hottest time of the day (10am-4pm).  Try to run in a shaded area.

3.  Stay hydrated.  Avoid caffeine and alcohol which have a diuretic effect.  Consume 16 oz. water an hour before your run.  Drink water or a sports drink during a run over 30 minutes, and drink 16 oz + after your run.  Obey your thirst and be sure to drink when your mouth feels dry.  Consider a sports drink to replace salt and other minerals (electrolytes) during a long run.

4.  Wear light-colored clothing which will reflect the sun (dark colors absorb light).  Make sure you wear loose fitting, breathable, synthetic fabrics, and avoid cotton.  Wear a broad brimmed hat and sunglasses.

5.  Apply sunscreen with SPF 30+ with UVA and UVB protection that is waterproof to any exposed skin.  Use SPF lip balm.

6.  Don’t push the intensity of your workout which could lead to exhaustion and dehydration.  Don’t run long distances alone.

7.  Know the signs of heat related problems:

-Mild Dehydration- signs include increased thirst, nausea, dry mouth, decreased or dark yellow urine; treat by increasing fluids and getting to cool place. 
-Moderate dehydration- extreme thirst, dry mucous membranes (mouth, eyes, nose), decreased or dark urine, light-headedness; treat w/ fluids and cool location
-Severe dehydration- symptoms include all of the above along with chills, cramps, disorientation; seek medical attention to replace fluids
-Heat cramps- symptoms include painful, involuntary muscle spasms, increased sweating, normal body temperature; cramps usually occur in calves,         arms, abs, or back; treatment includes stop running, get to cool place, apply cool wet towels, gently massage area; if cramp lasts longer than 1 hour seek medical attention.
-Heat exhaustion- signs include fatigue, goose bumps, weakness, headache, dizziness, nausea, vomiting, decreased coordination, possible fainting, moist,         cool, pale skin; treatment includes stopping exercise, get to cool place, replace fluids, loosen clothing, cool towels to skin.

Yes you can train for a marathon during the hot months but please use care.  Always get cleared by your doctor before you begin your training.

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