It’s important to remember that summer heat and running can go together if you plan for it. The team at Anderson Peak Performance want you to be hydrated while running!  If you are training for a race, like the New York Marathon,  you will need to get out there in the summer.

Preparation is key.  Maintaining your overall health is the foundation of your running routine.  Allow yourself enough water and electrolytes (from enhanced water or sports drinks – like Gatorade 2) to keep your body from becoming dehydrated.  Sports drinks provide carbs, electrolytes and fluids to keep your hydration at optimum levels.  If you notice that your urine is a dark iced tea like color, you are dehydrated.  It should be a lemonade color and if it is clear you are taking in too much fluid.  If you are thirsty, you are already dehydrated.  An experienced runner keeps themselves from becoming dehydrated on a daily basis by limiting fluid loss to less than one to two percent of body weight.  You can weigh yourself before and after an exertion of more than an hour to measure this fluid loss.  Consuming  foods like nuts, fresh, seasonal fruits like watermelon, cantaloup, bananas and juice in the days before your big race can help you to stay hydrated.  Eating whole grains and vitamin D rich foods like green vegetables will help to replenish carbs and keep you healthy.  Also, avoid excessive amounts of caffeine and alcohol – these are big contributors to dehydration.

On the days that you run, pay attention to the heat and humidity.  Together, these two factors make up the ‘heat index‘ which is important to understand before running in the heat.  Humidity causes your body to have a harder time evaporating sweat – which is your body’s way of self-cooling.  The higher the humidity, the higher the apparent temperature and the harder your body works to keep cool.  While it is concentrating on self-cooling it loses the ability to efficiently do other things, like provide ample oxygen to your muscles.  It is important to keep the body working as a whole so that it can help you to be the best that you can be.

Overheating and dehydration can cause major problems for runners.  A mild problem starts out as heat cramps.  This is caused by lack of hydration and a loss of electrolytes.  Slow down, drink water or a sports drink and rub the area that is causing the pain and cramps.  A more serious condition is heat exhaustion and is caused by running in a high ‘heat index’ coupled with a loss of electrolytes.  This is a serious situation where you sweat profusely, feel nauseous and dizzy.  You should immediately stop running, seek shade, drink a sports drink and water.  Some runners will pour cold water over themselves to help cool down.  Then, there is the risk of heat stroke, which is an emergency situation.  This occurs with extreme dehydration and high ‘heat index’.  The symptoms are a body temperature of 105 and higher, dry skin with no signs of sweating and possible fainting.  This time, it is important to seek immediate medical help (EMS) and to apply water and ice packs to vital areas like the groin, armpits and neck and to try to drink a sports drink.

Planning for the day by wearing light clothing, being and staying hydrated, wearing sunscreen and a hat with a brim can be helpful in keeping your body temperature optimal.  Pacing yourself in the heat is also essential.  Remember that you run for the healthy fun of it and stay safe and in control.  Summer heat and running is something that you may want to talk to others runners about.  People love to talk about what does and doesn’t work for them.  I am always willing to offer advice to runners.  I can be reached on facebook and twitter at @drjma as well as directly at my office email at:  Dra@AndersonPeakPerformance.com 212-581-5776.

Stay safe and have fun!

Dr. A