Running in hot weather can pose danger to runners. Particularly dangerous is racing in hot, humid summer conditions. Here’s how to protect yourself from five serious conditions.
Dehydration - Dehydration is not limited only to summer months, although it’s probably more likely to occur during that time. Drinks like coffee, tea, soda, and alcohol dehydrate you, so anyone that doesn’t drink at least an equal amount of water will get dehydrated. If you are physically active, the potential for dehydration is even greater. Working out in hot, humid conditions promotes sweating, which can cause dehydration. Sweating is good, because it cools your body, but losing too much water causes dehydration. It is important to stay hydrated ALL THE TIME. If you are dehydrated, a little sweating will make the situation worse. Once you start to feel thirsty, it’s too late. The average person needs 8-8 oz. glasses a day; the average runner about 16 glasses (of water, sports drinks, fruit drinks or juice). Two hours before your run, you should drink 16 oz. of fluid. Ten minutes before, another 1-2 cups of water or sports drink. DRINKING EARLY AND OFTEN IS THE KEY! You should drink at least 1/2 cup of water every 15-20 minutes during a race. If it is hot, you may need to drink even more. If you are running over an hour, you should drink sports drinks to replenish your fluids, carbohydrates and body salts. After your run, weigh yourself. Drink an additional 16 oz. of fluid for every pound you lose through sweating. You can also tell how dehydrated you are by checking the color of your urine. It should be pale yellow or clear.
Heat Cramps - Have you ever seen a runner bent over at the side of the road massaging their calves during a race? Chances are they had heat cramps. Heat cramps are VERY painful. They occur because you’ve lost minerals through sweating and dehydration. To make cramps go away, you should: Stop Running, Drink Fluids, Massage, Get Out of the Sun!
Heat Exhaustion - Heat Exhaustion can lead to Heat Stroke. Some symptoms are: Dizziness, Goose Bumps, Nausea, Headache, Weak legs, Rapid Pulse, Muscle Cramping. Prevention is: Stop Running, Drink Fluids, Get out of the Sun, Lie Down, and Loosen Your Clothing.
Heatstroke - Heatstroke can be fatal! Runners often ignore symptoms of heat exhaustion. They are: Disorientation, Weak Legs, Strange behavior, Rapid Pulse, Cessation of Sweating, High Body Temperature, Unconsciousness, Seizure, Coma. Someone suffering heatstroke needs immediate medical attention. Take them out of the sun and cool off immediately.
Hyponatremia - This occurs when your body is VERY low in Sodium. It’s when you take in TOO MUCH WATER. Symptoms tend to feel like severe dehydration. The main difference would be the craving of salty foods. Hyponatremia is rare, but it can occur in an extra-long marathon run or in hot weather, so beware.
Hot Weather Racing Tips