Heat is probably the number one adversity that runners face. Two very serious conditions result from getting too hot – overheating and dehydration. Once you’ve passed that point, it takes quite a bit of energy to get going again. TrySports Assistant Manager Andrew Taylor sat down with Oblique to go over some very important points about running in the heat and humidity.
The biggest mistake that Taylor said runners make when the temperature starts to rise outside is that they don’t take in enough fluids ahead of time, meaning that they aren’t hydrating earlier that day or even days before their run. In South Carolina we definitely not only have heat, but we also have a high percentage of humidity. The humidity, coupled with heat, is what makes people sweat more, therefore losing electrolytes at a higher rate. Taylor suggests mixing the fluid intake during a long run in the heat and humidity with half the stops being water intake only and the other half of the stops being electrolyte intake only. “It is important to get some amount of electrolytes in your system during a long run out in the humidity,” Taylor said. “Just be sure to drink some water because too much electrolytes can make your stomach upset.”
Taylor’s rule of thumb with fluid intake is three to five ounces for every 15 minutes of activity. He said you will know that you haven’t drank enough fluid when you start to get salt on your body, feel light headed and just have no energy. “Many people are apt to eat first before they drink the morning of a long run,” Taylor said. “It is more important to get fluids in and eating is secondary.”
Taylor said to back off of running and to rest if you feel fatigued or overheated. “It is time on your feet that is most important when training for a long distance race, so if you feel you have to walk for a bit because you are overheated, that is OK,” Taylor said. “Don’t push through it. Be smart. You could do more damage to yourself by pushing through when you are overheated, than if you just backed off and rested.”
Taylor said that the new SPF clothing is very helpful when running in the heat. He also said that a visor and sunglasses are important. But the most important tip of all is to make sure you are hydrated before you tackle a long run in the heat and humidity. “Whenever you pass a water stop, take it. Take in as many fluids as you can in this heat.”
The biggest mistake that Taylor said runners make when the temperature starts to rise outside is that they don’t take in enough fluids ahead of time, meaning that they aren’t hydrating earlier that day or even days before their run. In South Carolina we definitely not only have heat, but we also have a high percentage of humidity. The humidity, coupled with heat, is what makes people sweat more, therefore losing electrolytes at a higher rate. Taylor suggests mixing the fluid intake during a long run in the heat and humidity with half the stops being water intake only and the other half of the stops being electrolyte intake only. “It is important to get some amount of electrolytes in your system during a long run out in the humidity,” Taylor said. “Just be sure to drink some water because too much electrolytes can make your stomach upset.”
Taylor’s rule of thumb with fluid intake is three to five ounces for every 15 minutes of activity. He said you will know that you haven’t drank enough fluid when you start to get salt on your body, feel light headed and just have no energy. “Many people are apt to eat first before they drink the morning of a long run,” Taylor said. “It is more important to get fluids in and eating is secondary.”
Taylor said to back off of running and to rest if you feel fatigued or overheated. “It is time on your feet that is most important when training for a long distance race, so if you feel you have to walk for a bit because you are overheated, that is OK,” Taylor said. “Don’t push through it. Be smart. You could do more damage to yourself by pushing through when you are overheated, than if you just backed off and rested.”
Taylor said that the new SPF clothing is very helpful when running in the heat. He also said that a visor and sunglasses are important. But the most important tip of all is to make sure you are hydrated before you tackle a long run in the heat and humidity. “Whenever you pass a water stop, take it. Take in as many fluids as you can in this heat.”
