For jogging and running enthusiasts, it is important to know how to properly run on hot summer days to ensure that you don’t overheat.
Armed with these tips, you will not only stay cooler, but perform better under potentially grueling temperatures.
Pace Your Training Sessions
The first way to get the most out of your workout is to acclimate your body to the heat and humidity.
Knowing how to pace yourself across a 10-minute mile takes a different approach during hotter months, which may call for you to lower the intensity a few levels to between 60 and 70 percent.
Over the course of a week or so, you can begin to gradually ramp up your exercise to previous levels as you get more used to the heat.
Stay Hydrated
Another key component to running in the heat is to stay as hydrated as possible before, during, and afterwards.
In general, you should drink about 16 ounces of water about two hours before you begin running to ensure that your hydration levels are in tune and the water has enough time to pass throughout your system.
The temperature as well as the length of your run also will dictate how much water you need to consume and possibly take with you along the way.
For 4 miles or less, water may not be necessary.
Anything over 4 miles may require you to carry a hydration belt or water bottle as you make your way through the heat.
Remember that once you get that thirsty feeling, you are already running low on fluids and need to replenish as soon as possible.
Plus, as we age, our thirst mechanisms are not as efficient, another aspect to take into consideration.
Knowing the warning signs related to dehydration ensures that you won’t suffer adverse effects that can lead to heat stroke or exhaustion.
