Take this seriously!
With temperatures reaching 100 degrees in my part of Southern California - and with record temps in other parts of the country as well - it's time to think seriously about hydration.
Yeah, yeah, I know - you've heard it before, but it's definitely worth reiterating...be smart when running in hot weather and take to heart the following tips from The Running Center:
1) As the weather warms, give your body at least 14 days of running in heat to get used to the conditions before you really push your training.
2) Monitor your heart rate before and after you run, (try a Polar Heart Monitor). An elevated heart rate may indicate dehydration.
3) During runs of more than 40 minutes, drink water and/or a sports drink every 15 minutes or so.
4) Apply a sunscreen of SPF#15 or higher – even to covered areas of the body.
5) Wear UVA, UVB protective sunglasses or a hat with a visor.
6) Wear light-colored clothing.
7) Weight yourself before and after running. Replace every pound lost with 16 ounces of fluid.
8) Avoid running between the hours of 12 noon and 3 PM – typically the hottest time of the day.
9) After you run, drink fluids until your urine runs light in color.
And finally, I'll add two admonishments of my own:
1) Always carry your id in your shoe pocket or around your wrist- along with information on any medical conditions you might have...just in case.
2) Familiarize with the early symptoms of dehydration and take the proper precautions as you run.
Summer running is oh so sweet...but NOT if you have to take an unexpected ride in an ambulance instead of finishing your run safe and sound!
