Exercising and Competing in the Heat--Safe Summer Outdoor Workouts

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Prevention of Heat Injury

Generally males handle heat less efficiently then females, as do larger people who have less cooling surface per pound of body weight than slim people. Food digestion interferes with the blood flow to the working muscles, so avoid large meals before a long run or race. Wear light colored clothing that breathes well (cotton) and repels the sun’s rays.

On hot or humid days don’t start too fast for your current level of fitness, and don’t push beyond your limits under these conditions. Know your current state of fitness and be adequately conditioned for your race—if you aren’t, don’t compete. Be wary of races organized by local charities—they may be directed by amateurs who have no idea of the dangers of heat stroke, and may have inadequate precautions for these eventualities, such as not enough water at drinks stations, no medical coverage, etc.

Drink lots of cold water before, during and after your training and racing efforts. Make sure you eliminate excess water from the bladder a half hour before you compete, then drink 200-500 mls 15 to 20 minutes before show time. Try to drink at least one cup of water every 20 minutes during the competition. Don’t wait until you’re thirsty--it will be too late. Drink during your training workouts to get used to it. If you live in the Midwest, South or East coast this is necessary for your survival anyway.

Keep your body wet. The temporary relief is well worth it. Putting ice under their cap is an old trick used by seasoned marathoners and triathletes. On hot, muggy days don’t try to stick to your planned distance. Be prepared to cut back if conditions are dangerous. Try to run or exercise in cooler shaded areas on hot days. Another precaution is to exercise with a partner and keep an eye on each other.