Summer Running
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A Must for Staying Healthy

Now that we are well into the hot and hazy days of summer in Georgia, the 90+ degree temperatures are something runners must deal with as we head out for our daily run.  We all know that you need to acclimate to the heat and that you need to alter your running somewhat to avoid the negative effects of the heat, such as running early in the morning, or late in the evening, finding a shady running course vs. running in the direct sun and, of course, drinking water to stay well-hydrated.

What happens if you don’t drink enough water?  When you ignore the heat or push yourself further than your capabilities on a hot day, you run the risk of interfering with the proper functioning of your body’s natural cooling systems, which can cause a drop in blood pressure and heat exhaustion.  When you reach this point your body becomes dehydrated and cannot regulate your body temperature.  This increases your body temperature to dangerous levels and can cause muscle weakness, nausea, vomiting and even seizures. 

How do you Avoid Dehydration?

According to the website, runningaddicts.com, here are a few tips to “beat the heat” this summer:

1. Before you Run – Drink enough water, starting up to two hours before running.  In order to avoid having to pass excess water during your run, stop drinking one and a half hours before you start your run.
2. While you Run – They recommend starting to take fluids again as you start to run in small quantities.  The excess liquid will be transformed to sweat as you begin running so that it cannot get to the kidneys to produce urine. Staying hydrated will help your performance and recovery.  They recommend running with a water bottle in high temperatures.
3. Walk and Drink – When running up to a water station, be sure to stop and walk rather than drinking on the run.  Even though you think you may be losing time by walking, in reality the increased running efficiency that you gain by being properly hydrated offsets any loss in time.
4. After you Run – Drink as soon as you stop running to be sure your level of hydration is back to normal.  When in doubt, check to be sure that your urine is clear to confirm that you have restored your level of hydration.
5. Do Not Overrate your Capabilities – When the weather is warmer, don’t push it.  Don’t expect to be able to run as long, or as fast as you can when the weather is cooler.  If you start feeling exhausted, back off and take it easy.

The belief that you get cramps from drinking water is a myth.  According to about.com, drinking cold or warm water during a run should not cause a side stitch.  Drinking cold water is usually better than lukewarm water because it cools your body more quickly.  The best way to keep your water cool on hot days is to run with an insulated bottle or freeze your water bottle before your run so that it melts as you are running.

Following these tips will not only allow you to maintain your training schedule through the summer, but also avoid the problems that runners encounter when they don’t respect the heat that is a part of running in Georgia.

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