Running in humidity and heat can lead to heat stroke, dehydration and related ailments. Common sense is required to avoid these problems. In this article, we list a few precautions you can take to stay healthy while running in hot weather.
Stay Hydrated
This is the key to avoiding heat disorders in hot weather. Drink adequate amounts of fluids before and during the run, and also afterwards. A person’s fluid requirement varies with terrain, humidity, climate, exertion and related factors. Drink fluids when you are thirsty. If you are running for more than 30 minutes, ensure you have access to water or a sports drinks during the run. Longer runs mean losing electrolytes and salt. Therefore, your fluid intake needs to include Gatorade or other sports drinks.
Wear Light Clothing
Your running clothes should be loose and light-colored to help the body breathe and stay cool. Tight clothing makes you feel stuffy, and dark colors absorb heat and light.
Avoid the Hot Sun
Do not try to run between 10 a.m and 4 p.m., as the weather would be hottest during this period. Try to run early in the morning or late in the evening. If you have no choice but to run in the hot sun, try and stick to shady trails or roads.
Wear Sunscreen
Wear a waterproof sunscreen with an SPF of more than 15. The sunscreen should also offer broad spectrum protection for defense against both UVB and UVA rays. Use stick formulations as this would mean that the sunscreen cannot affect your eyes.
Take it Easy
If the sun is brutally hot and the weather is very humid during the race or workout, take it easy. Do not exert yourself to the maximum and scale down your goals. Trying to beat the heat at all costs is not a wise idea.
Splash Yourself
During your run, splash yourself with cool water. This will help you cool down, and the effect will last long as the water starts evaporating from your skin.
Be Aware of Symptoms
Make yourself familiar with the symptoms of heat-related conditions. If you experience signs of disorientation, dizziness or fainting, stop running or slow down. If the symptoms persist, abandon the run and seek medical help as soon as possible.
