1. Maintain Hydration
Don’t wait until the last minute to drink something before going out in the heat! You should maintain hydration (pale yellow urine like lemonade, instead of apple juice). Drink regularly throughout the day and remember caffeine is a diuretic. IF exercising outside in 90+, drink 8-10oz every 20 to 30 minutes.
2. Water is usually enough
You typically will NOT need sports drinks, UNLESS exercising intensely for more than 1 hour in hot temperatures. Your body has enough stored carbs for energy already. However, a Lite Sports Drink can help replenish electrolytes from heavy sweating in high heat. Dilute a G2 Gatorade with water to cut back on sugar. A small slice of fruit beforehand or during can be helpful as well. Also, water is absorbed into the bloodstream faster than carb solutions.
3. Give yourself time to acclimate
It takes a good 2 weeks of training in the heat for the body to build up heat-tolerance. Be patient, go easy in the beginning!
4. Your Heart Rate WILL be higher
The hotter you get, the more blood is diverted to the skin to promote cooling. The less blood you have to work with, the faster your heart has to beat to meet demands. Your Heart Rate WILL be higher at the same intensity level in high heat vs a cool climate. You won’t be able to do quite as much, pace yourself! Staying hydrated helps prevent this phenomenon! It’s very important for distance racers (>1hour) to keep drinking!
5. 3 L’s – Lightweight, Light-Colored and Loose Clothing
Light colors will reflect the light, while light and loose, wicking clothes will let more air circulate over the skin, cooling you
6. Beware High Humidity!
High humidity causes sweat to stick to the skin, preventing evaporation and cooling. Use a towel to wipe it off and let your skin cool
7. Everyone Sweats Differently
Individuals vary by as much as 2.5L of sweat per hour! If you’re a heavy sweater, make sure to hydrate and ideally with some electrolytes
8. Know when to say when!
You may be determined to finish your 5-mile run, but sometimes the heat wins and it’s best you stop at 3. STOP if you notice weakness, light-headedness, dizziness, headache, paling of the skin, muscle cramps, nausea or rapid heartbeat.
9. “Heat Index” or “Feels Like” Recommendations
92 and Under: no restrictions, but monitor carefully, be smart and stay hydrated!
93-99: mandatory 10-minute water breaks every 30 minutes
100+: avoid exercise