The first major heat wave of the summer may be over for some, but it’s always cool to be safe in the heat 
. Sorry, couldn’t help myself. My coach sent these tips the other day and I thought I would pass them along.
Running in the heat requires some adjustments to our training/running. There are a few things that we need to be aware of when running in the heat. There’s a few things we can do to make things a bit better. Training wise, your body will eventually adjust to deal with the heat, you should give yourself about 2-3 weeks of running on hot weather to allow the body to adjust a little bit. Running in temperature over 80 degrees will never be easy, but we can prepare for it and mentally learn to deal with it.
The first thing you should do and one of the few things you have control over, is pacing. When running in hot weather you should always adjust your pace and effort accordingly.
Heat-Related illnesses
There are four types of heat-related illnesses, listed here in order of increasing seriousness:
DEHYDRATION
Early signs of dehydration include increased thirst; dry mouth; reduced urine output, with dark yellow urine. Symptoms of moderate dehydration include extreme thirst; dry appearance inside the mouth; decreased urination, or lightheadedness. Serious dehydration can lead to cramps, chills and disorientation.
HEAT CRAMPS
Severe cramping may occur when you have been sweating excessively, and losing electrolytes. If you’re suffering from heat cramps, you should immediately drink fluids (especially a sports drink to replace electrolytes). Get in the shade and try cooling your body with cold water and wet towels.
HEAT EXHAUSTION
Heat exhaustion occurs when you cannot sweat enough to cool your body. Symptoms of heat exhaustion include fatigue; goosebumps; weakness; headache; dizziness, or nausea; and skin that is cool, moist, pale, or flushed. If you experience any of these symptoms, stop running immediately. Drink fluids as soon as possible and get in the shade. Loosen or remove excess clothing.
HEATSTROKE
Heat exhaustion can sometimes lead to heatstroke, which requires emergency treatment. Heatstroke occurs when the body fails to regulate its own temperature and body temperature continues to rise, often to 104°F or higher. A person with heatstroke may stop sweating. Other symptoms of heatstroke include confusion or unconsciousness, and skin that is red, hot and dry, even under the armpits. If you are suffering from heatstroke, you should be taken to the emergency room, where you will be treated with intravenous
fluids and cooling methods.
PREVENTING HEAT-RELATED ILLNESSES
Common sense is the key to avoiding heat-related illnesses. Be sure to follow these precautions:
STAY HYDRATED. The easiest way to avoid heat disorders is to keep your body hydrated. This means drinking fluids before, during and after exercise. Try to drink 16 to 24 ounces of water or other non-caffeinated fluid about 1 hour before your workout. You can drink another 4 to 8 ounces about 10 minutes before you start. Here’s a general rule of thumb for fluid consumption during your runs: You should take in 6 to 8 ounces of fluid every 20 minutes during your runs. During longer workouts (90 minutes or more), some of your fluid intake should include a sports drink to replace lost sodium and other minerals (electrolytes). Of course, everyone’s fluid needs vary. The most basic way to make sure you stay hydrated during your runs is to drink when you’re thirsty. And don’t forget to rehydrate after your run. If your urine is dark yellow after your run, you need to keep rehydrating. It should be a light lemonade color.
CHOOSE CLOTHING CAREFULLY.Light-colored, loose-fitting clothing will help your body breathe and cool itself down naturally. Tight clothing restricts that process and dark colors absorb the sun’s light and heat. Wear synthetic fabrics (not cotton) because they will wick moisture away from your skin so cooling evaporation can occur.
DON’T PUSH IT. On a race day (or during any intense workout), take weather conditions into account. Brutal heat and humidity mean you should scale back your performance goals. Don’t try to beat the heat.
BE EDUCATED.You should be very familiar with the signs of heat problems so you recognize them in yourself or in one of your teammates. (Read descriptions above again if you forgot them already!) If you feel faint, dizzy, disoriented, have stopped sweating, or your skin is cool and clammy, slow down or stop running. If symptoms continue, sit or lie down in the shade and seek help.
MAKE A SPLASH.Use water to cool yourself during runs. If you are overheating, splashing water on your head and body will cool you down quickly and have a lasting effect as the water evaporates from your skin.
USE SUNSCREEN. You can get a sunburn in as little as 15 minutes in the sun. Use a sunscreen with at least SPF 15 and reapply if you’ve been sweating a lot.
RUN EARLY OR LATE. If you live in areas with extreme heat (florida –Meghann!!/Arizona) try to get your runs when is a bit cooler. Early morning or late after are usually the best times to run.
Personally, I find that wearing a hat makes a big difference, even if it means I have to sacrifice my tan a bit. What are you tips for exercising in hot weather?
My new favorite tip is drinking coconut water to stay hydrated! I used to think it was gross and tasted like urine (not that I am in the habit of drinking urine) but thankfully I discovered that different brands taste differently, and I was tasting brands I did not enjoy. Zico has proven to be the most palatable, with Vita in second place. Some people will probably find that the flavored versions are even easier to drink, although I tend to prefer the plain (except when it comes to chocolate Zico, that stuff is insanely good!). Coconut water is more hydrating than regular water and contains electrolytes!
I sound like an ad for coconut water, I promise I am not. I just think it is an incredible hydrating option for hot weather!
Ha, I think fresh coconut water tastes like breast milk–even though I never had breast milk, I was formula fed. I have come to enjoy Zico mango and passion fruit, but haven’t experimented with other flavors. My only issue with coconut water is keeping it cold, I can drink it unless it’s very cold!