…Don’t Run!! It was a scorcher out here today. I usually run in the early AM or wait until it cools down to go for a run. Today was an exception because I only had a small window to log some miles before I picked up my girls from daycare. I am trying to stick to my guns and go out for a run on my days off. Whether it be a 0.17 miler or a 5 miler, I’m lacing up my shoes and hitting play on my running playlist!
It may not be the best idea to run midday, especially in the heat. You do not want to overheat and cause a heat stroke. You have to stay cool under these conditions.
Here are some tips to stay cool during a warmer-than-normal run.
1. Hydrate before, during and after your run. This is pretty obvious. Try to hydrate yourself before you set out for the run with some good ‘ol H²O. Our bodies are made of of 60-70% water so drinking some water before a run is a good idea. During the run, you will lose electrolytes, especially sodium, through your sweat. Replenishing your electrolytes, along with water, is a good idea during and after your run. Remember, too much of anything is not good. Even drinking too much water (2-3 gallons in a short period) is not good because this will further lower the sodium in your blood, which can cause water intoxication and Central Pontine Myelinolysis.
Okay, sorry for the biology lesson!! But I just want to clarify that you have to not just rely on water itself to rehydrate. If you do not like any electrolyte drinks, just make sure you replenish your salt by eating something with some salt or take some salt tablets.
2. Avoid running near tall buildings. In direct sunlight, concrete from the buildings can radiate heat towards the ground and increase the air temp by 3-5 degrees. If you are by tall building structures, run in their shade at least. Wear sunscreen to help protect your skin!
3. Run through sprinklers! Remember when you were a kid and you got in trouble for coming home soaking wet? Well, you’re not a kid anymore and your momma can’t get mad a you. Unless you still live with moms.
4. Do not wear a cotton shirt. Cotton tees soak up your sweat and holds on to it. Run in a tech shirt that wicks the sweat away from your body. Sweat takes heat away as it evaporates off your skin. Check out this tech shirt.
5. Wear a hat. This keeps your head cool during the run.
This was my recovery drink after my scorching run today:
Vanilla Almond Milk
Thank you for stopping by! Do you like to run in the warm weather? What tips do you have to stay cool under the sun?