Good tips from The Running Lab for summer running.
Hydrate
• Before/During/After
• If you return from a run and lost significant weight, the weight loss is water that needs to be replenished
• Electrolytes are key to beating post run fatigue. Excessive sweating = essential minerals lost
Listen to Your Body
• Understand your hydration needs and be vigilant about the signs of heat exhaustion and heat stroke.
• If your are feeling any signs of heat exhaustion or heat stroke stop running and cool down immediately.
Sun Protection
• Apply sunscreen often
• Protect your face and eyes by wearing a hat and sunglasses
Cooling on the Go
• Splash water over your face and head
• After your run, take a cold-water bath or jump in a lake or a neighbor’s pool to help calm your body and reduce your core temperature.
Dress Cool, Stay Cool
• Dark clothing are heat magnets! Wear light-colored, lightweight, sweat absorbing and quick-drying materials to keep you cool.
Run By Effort, Not By Pace
• Your pace may naturally slow in high heat
• Don’t push yourself: Running by effort allows you to adjust to the conditions and avoid overexertion.
