How to Avoid Overheating on the Run

Just when I thought the weather was changing for the better, I went for a run this past weekend and ran into a heat wave. Just like that, it was summer in my little corner of the world. And I didn’t like it.



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What Runners Need To Know About Heat Stroke

There's a rather cynical debate brewing in the scientific community as to whether you're more likely to die of heat stroke or cardiac events while out for a long run.



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Heat Exhaustion Signs

You’ll know you’re suffering from heat exhaustion if you experience heavy sweating, moist skin with goosebumps, faintness, dizziness, fatigue, a weak or rapid pulse, muscle cramps, nausea, and a headache. If it becomes serious, you can suffer from a heat stroke (when your body temp reaches over 104F), in which case medical attention is necessary to prevent damage to your brain and other vital organs. If you’re experiencing these symptoms, get out of the heat and cool yourself off as quickly as possible by drinking cold water and taking a cool shower. If you don’t feel better after 30 minutes, see a doctor immediately.

 

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Summer Fact

The best way to beat the heat for me is to run early in the morning.

 

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Distance Strategies #3

Water is vital for many chemical reactions that occur inside our cells, including the production of energy. When you sweat, you lose body water that can affect cellular processes. Also, your blood volume decreases and becomes thicker if you don’t replace fluids. The result is a lower stroke volume, cardiac output and, ultimately, a decreased oxygen delivery to your muscles. Your running performance starts to decline with only a 2 to 3 percent loss of body mass due to fluid loss.

 

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Drinking a Cool One

Drink something really cold before you start. A study from New Zealand found that drinking a syrup-flavored ice slushie before running on a treadmill extended runners’ endurance by an average of 10 minutes. Researchers weren’t certain why slushies had that effect, but one possible explanation is that the slushies lowered the runners’ body temperature before they began running, allowing them to run longer before they felt the effects of the heat.

 

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Cooling Your Neck

Cool your neck. As any runner who has dumped water on the back of their neck during a hot run can keeping your neck cold and help you feel cooler. Try a cooling trick from competitors in the Badwater Ultramarathon. Lay a bandana out flat and place a row of ice cubes from one corner of the bandana to another. Then roll it up and tie it around your neck.

 

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Hot Plan

Here's the plan...

 

1. Plan ahead. - Do your runs in the early morning or evening, not at peak sun hours. Take advantage of the extra daylight.

 

2. Invest in climate-controlled clothing. - Wear light clothing and sports shirts that repel moisture.

 

3. Monitor your water intake. - Drink at least 8 oz. of water every one to two hours on your run. Wear a hydration pack or fuel belt that allows you to carry water. Plan your routes around water fountains or stores where you can refill your water mid-run.

 

4. Replenish electrolytes. - It is common to sweat more during hot runs and therefore lose more electrolytes. In addition to replenishing water, make sure to get your electrolytes. You can, for example, try a mix of half Gatorade and half water.

 

5. Acclimate yourself. - As the hot weather approaches, take caution with your runs. Work yourself up to long runs as you get used to the heat.

 

6. Be smart. - Make sure to look out for heat advisories and warnings. Rearrange your training schedule if the day is unusually hot or humid. Check the weather early in the week and adjust your runs accordingly.

 

7. Map out a new route. - Take the time to look for a shady trail instead of running in direct sunlight.

 

8. Block the sun. - Make sure to liberally apply sunscreen and wear a hat or visor. This will block the sun from hitting your face directly. And don't forget to wear sunglasses.

 

Summer Fact

When training for a hot-weather race, one of the first things you must do is drink lots. Even mild dehydration will cause your muscles to cramp up. The blood flowing through your muscles carry liquid to help them stay strong. When you run out of water, your muscles will begin to seize in protest.

Cramps will not only affect the target muscle groups, but they can also hit your stomach, causing gastrointestinal distress. Performance will continue to be compromised as you dry out. Headaches, disorientation, and irritability follow.

Summer Fact

It should be mentioned that over-hydration is also a risk. Hyponatremia (low blood sodium) occurs when an athlete over-dilutes the sodium in their bloodstream. Salt tablets and electrolyte-heavy sports drinks help prevent this. Keep in mind that while hyponatremia is real, it is much less of a risk in hot weather than dehydration.

Summer Fact

Acclimation, general fitness, and hydration are the best ways to prepare for and complete a hot weather event. If you feel sick, stop to find water and shade. Be safe out there. Finishing slow is better than not finishing at all.

Summer Fact

Hydration should not only happen during an event. Pre-race hydration is equally important. While you do not want to be sloshing your way toward to start line, you should be drinking a slightly higher than normal volume of water for a few days prior to your race. I also have enjoyed a higher performance level in madrid's dry heat from downing 2 liters of water between 2-3 hours before my run.

Summer Fact

Many athletes remark that they sometimes don’t urinate for hours after a race. This is a sign that they are under-hydrating. And when you do pee, it should be lemonade-colored, not apple juice.

 

 

 

 

 

 

 

 

Summer Fact

The other side of humidity is a very dry environment. Simply inhaling requires fluid, so even when you aren’t sweating, you should still be aware of the water exchange occurring inside your body.

While sleeping in the brutal California desert, your body processes about a pint of water an hour. The environment is so dry that every breath goes in dry but comes out wet. So after eight hours of sleep, you will have used a gallon of water. A dry climate is just as serious as a humid one.

 

Madrid may not be as extreme. But you still have to deal with the dry heat here. Consider it when you're going out on a run, if your a long time resident or passing thru traveller.

Summer Fact

Humidity will also impact your hydration. This is something I noticed immediately when I was recently in Lisbon, Portugal. The humidity was high, and it made it more difficult, than the dry heat in Madrid, to easily get a workout in the day. You need to remember that the humidity is sucking the liquid right out of your skin, and that needs replenishing. And it needs to be watched, especially if you are not a costumed to it.

Passive Acclimation

Just like you wouldn’t start a running program by running 20 miles, you shouldn’t panic-start an acclimation program by cutting holes in a trash bag and throwing it on over your sweatshirt. Build slowly.

 

• Passive Acclimation

 

Wear darker, heat-trapping clothing. Roll up the windows in your car and turn on the heater. Don’t use the air conditioning. Again, these should be eased into.

Summer Fact

A calorie is a measure of heat energy. Exercise causes you to burn calories. Burning calories creates heat. As you burn calories, your body heats up. In order to counteract that, you sweat. The more calories you need to burn, the more your body needs to cool off by sweating.

 

The more you sweat, the more you need to drink to replace all those lost fluids. Bigger bodies, even healthy bigger bodies, burn more calories than smaller ones. Bigger bodies create more heat, which means they need to be better at tracking and controlling their water intake.

 

All of this means, you need to drink water. Bigger runners, like yours truly, need to drink a lot of water.

 

Summer Fact

General fitness will contribute to how well your body does in the heat.

If you are out running and you feel tired and need to stop, do not hang your head. The hottest air will be radiating closest to that thick, black tarmac. Putting your head near it will only make you feel worse. You need to stand up, walk, find some shade and, if possible, some liquid.

 

But remember train too much in the heat and your performance will suffer because you will exhaust too quickly to get the cardiovascular benefits. General fitness as well as getting your resting and active heart rate down, will contribute to your body’s ability to withstand and adapt to higher temperatures. A higher heart rate means that your body is burning more calories, and that creates heat.

Summer Fact

Wear the Right Fabrics

 

In the heat of summer, wearing the wrong type of clothing can add to your misery. Trust me. Even with the correct fabric, you can still have a tough time. So wear the least amount of clothing you’re comfortable with, and try to keep it somewhat loose-fitting. I try for loose light colors. Avoid cotton at all costs and any other absorbent materials, as they will just hold in moisture, fail to keep you cool, and cause painful chafing. See bloody nipples entry for how even with correct material it can be difficult. I can't imagine cotton.

 

Stick with light, moisture-wicking tech fabrics from head to toe, which pull moisture away from your body and dry quickly. Don’t forget to look for your summer socks (double lined socks) in these materials as well, to prevent blisters.