Training Talk...............................

Hot Weather Tips
By Susan S. Paul, MS, TSF Training Program Director

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Florida’s summer heat and humidity make training for the fall marathons and half-marathons a special challenge. Staying well hydrated and keeping your electrolytes in balance is essential to your training. To help keep you on the road throughout the summer, please take the time to read the following informative and timely “Hot Weather Running Tips” from the Road Runners Club of America.

HOT WEATHER RUNNING TIPS
FROM THE ROAD RUNNERS CLUB OF AMERICA

1. Avoid dehydration! You can lose between 6 and 12 oz. of fluid for every 20 minutes of running. Therefore, it is important to pre-hydrate (10-15 oz. of fluid 10 to 15 minutes prior to running) and drink fluids every 20-30 minutes along your running route. To determine if you are hydrating properly, weigh yourself before and after running. You should have drunk one pint of fluid for every pound you're missing. Indications that you are running while dehydrated are a persistent elevated pulse after finishing your run and dark yellow urine. Keep in mind that thirst is not an adequate indicator of dehydration.

2. Avoid running outside if the heat is above 98.6 degrees (body temperature) AND the humidity is above 70-80%. While running, the body temperature is regulated by the process of sweat evaporating off of the skin. If the humidity in the air is so high that it prevents the process of evaporation of sweat from the skin, you can quickly overheat and literally cook your insides from an elevated body temperature.

3. Dizziness when running, if you become dizzy, nauseated, have the chills, or cease to sweat…. STOP RUNNING, seek some shade, and drink water or a fluid replacement drink such as Gatorade. If you do not feel better, get help immediately. Heatstroke occurs when the body fails to regulate its own temperature, and the body temperature continues to rise. Symptoms of heatstroke include mental changes (such as confusion, delirium, or unconsciousness) and skin that is red, hot, and dry, even under the armpits. Heatstroke is a life-threatening medical emergency, requiring emergency medical treatment. For more information on the symptoms of heatstroke, visit http://www.webmd.com/content/article/87/99468.htm.

4. Run in the shade whenever possible, avoid direct sunlight and blacktop. When you are going to be exposed to the intense summer rays of the sun, apply at least SPF 15 sunscreen and wear protective eyewear that filters out UVA and UVB rays. Consider wearing a visor that will shade your eyes and skin but will allow heat to be transferred off the top of your head.

5. If you have heart or respiratory problems, or you are on any medications, consult your doctor about running in the heat. In some cases it may be in your best interests to run indoors. If you have a history of heatstroke/illness, run with extreme caution!

6. Children should run in the morning or late afternoon hours, but should avoid the peak heat of the day to prevent heat related illnesses. It is especially important to keep children hydrated while running and playing outdoors in the heat.

7. DO wear light colored breathable clothing. DO NOT wear long sleeves or long pants or sweat suits. Purposefully running in sweat suits on hot days to lose water weight is dangerous!

8. Plan your route so you can refill water bottles or find drinking fountains. City parks, local merchants, and restaurants are all good points to incorporate on your route during hot weather running. Be sure to tell someone where you are running, how long you think you will gone, and always carry identification.

Heat Illness: Exercising In Extreme Temperatures. How Do I Recognize the Signs?
Contributed by: Florida Hospital Rehabilitation and Sports Medicine

Heat illnesses are caused by the same factors; exposure to intense exercise in a hot and humid environment resulting in the loss of body water and breakdown in the body’s ability to maintain its normal temperature.

Heat Cramps
During periods of prolonged physical stress in a hot environment, athletes may experience heat cramps. Heat cramps are excruciating contractions of muscle thought to be caused by salt imbalance do to excessive loss of sodium through sweating or excessive consumption of water.

Treatment of Heat Cramps
· Ice and stretch the affected area.
· Encourage the consumption of fluids.
· Fluid replacement beverages with sodium (salt) and other electrolytes may be effective in relieving heat cramps.

Heat Exhaustion
Heat Exhaustion is defined as the inability to continue exercising in the heat. Heat Exhaustion is caused by a loss in body water leading to decreased blood volume, blood pressure and sweat production, all which affect the body’s ability to maintain normal temperature.

Signs and Symptoms · Pale or gray skin · Perfuse sweating · Headache · Dizziness · Fatigue · Nausea · Occasional loss of unconsciousness

Treatment of Heat Exhaustion:

• Remove the person from the heat. If possible bring the athlete indoors or put them in a shady area and immediately begin cooling them down.
• Wet down with moist towels or spray with water bottles and fan.
• Pack the athlete in ice until the body temperature is below 102° Fahrenheit.
• If the person is conscious encourage the consumption of fluids.
• Athletes suffering from heat exhaustion should be held out from activity for the remainder of the day.

The athlete should begin to improve shortly, however if symptoms continue the athlete should be transported to a medical center.

Heatstroke
The least common of the heat illnesses but the most serious is heatstroke. Heatstroke occurs when the thermoregulatory system of the body is completely overwhelmed or the volume of circulating blood becomes so low that the sweating mechanism shuts down in order to conserve fluid levels. If either of these happens the body’s temperature rises rapidly to dangerous and ultimately lethal levels. Heatstroke is a severe medical emergency and requires immediate medical attention.

Signs and Symptoms · Hot dry skin · Skin appears red and flush · Rapid Pulse · Headaches · Dizziness · Weakness · Convulsions · Unconsciousness

For more information: Ask the Expert Hotline - 321.303.5016 or visit www.fhsportsmed.org