How to Run in Hot Weather

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Don't let heat and humidity throw your running schedule off track. With a few precautions, you can safely stay on your feet in high temperatures.

To complete this How-To you will need:

The heat index
Water
A sports drink with electrolytes
Waterproof sunscreen with SPF 30
A hat
Sunglasses
Light-colored clothes made of moisture-wicking fabrics
A post-run snack
The heat index
Water
A sports drink with electrolytes
Waterproof sunscreen with SPF 30
A hat
Sunglasses
Light-colored clothes made of moisture-wicking fabrics
A post-run snack

Step 1: Know the heat index

Check the heat index, which is how hot it feels when the temperature and the humidity are combined. According to the National Weather Service, exercising in a heat index over 89 degrees Fahrenheit puts you at risk for heat-related health problems like sunstroke.

Step 2: Hydrate

Drink 16 to 20 ounces of water two to three hours before running; drink another 12 to 16 ounces 15 minutes before you begin; and drink about 5 ounces of water every 10 to 15 minutes during your run. If you plan to run more than 60 minutes, substitute a sports drink that contains electrolytes and 6 to 8 percent carbohydrate concentration for the water.

Tip: By the time you're thirsty, you're already dehydrated.

Step 3: Protect yourself from the sun

Slather on waterproof sunscreen with a minimum SPF of 30, wear a hat with a broad bill, and put on sunglasses. Caps with a "sun skirt" around the back offer additional protection for your ears, back of head, and neck.

Step 4: Wear moisture-wicking fabrics

Wear loose-fitting, light-colored clothing made of moisture-wicking fabrics. Dark colors absorb more heat and cotton retains moisture.

Step 5: Get wet

Consider dousing yourself with cold water right before your run so you don't heat up as fast. Take a shower; jump in the pool; or just dump a pitcher of cold water over your head.

Step 6: Run with the wind

Begin your run with the wind at your back so you'll have a nice breeze in your face on the way back.

Step 7: Take it slow

Don't go for any records; keep your first couple of miles below your usual pace.

Step 8: Don't ignore warning signs

If you stop sweating and begin to feel dizzy or nauseous, stop running, get in the shade, drink some water, and get medical attention. Those are symptoms of heatstroke.

Tip: Heat cramps, which usually strike runners in the legs, are the first sign that you're overheating. So if you experience one, stay on the safe side and terminate your run.

Step 9: Bottoms up!

Drink another 16 to 20 ounces of water or a sports drink after you finish your run.

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Category:

Howto & Style

Tags:

• HealthBeauty
• sports
• fitness
• running
• weather
• hot
• warm
• sun
• summer
• heat
• heatstroke

[360elitegamers]

thumps up if you thought the title was how to run in hot water.

[ViperisROFL]

Step 1. Run

[QwertySkill]

@babyjrrn it's in the middle of nowhere. no one will care where she pees

[narutosaga12]

feel like watching pornhub afterwards!!! ( only guys will understand) LOL

[babyjrrn]

if she's drinking all that water, and in da' middle of nowhere, then where is she goona pee ?

[lillyomann]

after all that u will need to pee

[lillyomann]

first run then ur done



[littlescrappy98]

I love how her makeup and hair is perfect when she's running in hot weather O_o

[niggergotswag]

The heat index is funny. Why is it 98 degrees, yet it FEELS like it's 103? How am I supposed to know what 103 degrees feels like? All I know it's just as hot a Hell. And if it feels like 103, then say the temperature's 103.

[Bearsarecool82]

Omg I was talking during class so the teacher made me run 4 miles instead, I told her I felt dizzy, and I could barely breath. She said to keep on running, after another mile I stopped to ask for a drink (the teacher didn't let me have any water when I was running) I and I barfed all over her new shoes, she let me stop and go home(:

[ilovespencersmith106]

hey ok so we have to run a mile soon at school and its gonna be reaaaaaalyyyyyy hot and i always get these cramps in my side and start to sweat like crazy. if we don't do it, we don't pass. Is there any way to avoid those? thanks :)

[xxangelparidise123]

@anorith23 I totally agree!