7. Add electrolytes to your water for runs over 60 minutes. (In the summer, I always mix Cocogo with my water…even for short runs. Use code: JENCHOOSESJOY (all caps) for 10% at Cocogo.com.)
13. For every 5 degree rise over 60 degrees F, expect to slow your pace by 20-30 seconds. Here is a great post from Coach Mark Hadley from Maximum Performance Running on Temperature + Dew Points for Pace Adjustments.
Silliness aside…the heat can be dangerous. Here are the signs of heat exhaustion (source):
- Dark-colored urine (a sign of dehydration)
- Muscle or abdominal cramps
- Nausea, vomiting, or diarrhea
- Pale skin
- Profuse sweating
- Rapid heartbeat
If you experience the above symptoms…
- Immediately get out of the heat (preferably to air-conditioning)
- Drink plenty of fluid (avoid caffeine and alcohol).
- Remove any tight or unnecessary clothing.
- Take a cool shower, bath, or sponge bath.
- Apply other cooling measures such as fans or ice towels.
If such measures fail to provide relief within 15 minutes, seek emergency medical help, because untreated heat exhaustion can progress to heat stroke.
Stay safe out there!!
What tips or tricks am I forgetting to survive summer running?
Do you pay attention to Dew Point before a run or just the temperature?
Are you already battling summer temps?