How To Safely Run In Hot Weather Conditions

Summer brings great weather for outdoor activities. You can finally get outside and soak up some vitamin D along with getting your daily dose of exercise.

If you’re a runner, you know that it can be dangerous when things heat up. The risks of dehydration, heat exhaustion, and heatstroke can have life-threatening effects. Keep yourself safe this summer and take the following advice into account before you step out for an afternoon run.

Keep an eye on the heat index

A temperate of 90 degrees feels different when you take humidity and wind speeds into account. While it’s generally recommended not to do heavy exercise outdoors when temps hit 90 and above, you might want to take the heat index into account for lower temperatures as well. Your general health is a significant indicator of whether your body can handle it. If you know that you have a tough time at higher temperatures, opt to run indoors on the treadmill instead.

Run prepared

Still want to hit the park or promenade outdoors? Choose to go earlier in the day before the sun has a chance to hit its peak. Wear sunscreen with an SPF of 30 or more. 

Wear light colors and moisture-wicking fabrics. Don’t skimp on clothes since they protect your skin from direct sunlight. Wear a hat, sunglasses, and sunscreen.

Keep hydrated

Water carries heat away from your internal organs before serious damage occurs, which can lead to heat stroke and even death. The heat travels through your bloodstream to your skin, causing you to sweat. As the sweat evaporates, this allows you to cool off and maintain a safe body temperature and optimal functioning. You need to make sure you’re replenishing your electrolytes lost through sweat. Start hydrating well before your workout too, don’t just do it during the run.

Bring a water bottle with you if you don’t know whether there are water fountains on your route or not.

When you get back, drink an electrolyte sports drink. It helps if there are some carbohydrates (6-8%) in the drink you are having as well. Rinse off in a refreshing shower to bring the temps down. 

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