It’s hot! Can I still run?
This simple answer is yes, running is a year-round sport. Heat can cause complications like dehydration, muscle cramps, and exhaustion. The good news is, there are simple and easy ways to stay active when it’s hot outside. Coach Boos offers his top three tips for athletes.
- Stay Hydrated
This does not mean drink water right when it is time to run. Drink water throughout the day to stay hydrated. Remember, the three most important times to drink water are first thing in the morning, one hour before your run, and right before bed. How much water should you drink? That’s a complicated question, but here is what WebMD recommends. - Dress for Success
Wear light-toned, breathable clothing when exercising in the heat. - Assess Yourself
Listen to your body. Check for your signs and symptoms of heat-related illness. If you start to experience any dizziness, nausea, chills, or stop sweating, cease exercising and let your coach or running partner know immediately. They can help you get the care you need.
Pro Tip from a Running Mom: To cool down quickly, place cold compress or ice on your pressure points – wrists, inside of the elbow, back of the knee, and neck.
For more information on running in the heat, read this article from Road Runner’s Club of America.