This time of year is particularly dangerous and difficult for those of us who enjoy "playing outside", or "running around like idiots" depending on your point of view. I love to run, but when the temperatures rise we have to be aware it causes more than discomfort.
Anytime temperatures rise above 70 we must be more careful about our hydration. We must also realize PR's are not likely when it is hotter. Our body has to work harder, especially when you live in the South as I do. Hot and humid air doesn't allow sweat to evaporate and cool us. Watch the sports drinks! Unless you are an endurance runner, running long (over an hour), or are a heavy, salty sweater you do not need to drink things like Powerade or Gatorade. They were developed for athletes working out hard for long hours. You also don't need to over do it on the water. Over hydrating can cause a severe electrolyte imbalance and lead to heart arrhythmia, even death.
How much is enough? A good rule of thumb is to pay attention to the color of your urine. Unless you are taking a supplement with B complex, your urine should be pale yellow. Darker means you need to drink water. Pay attention to how often you urinate, too. Being even a little dehydrated can cause a drop in your metabolism for those who are worried about weight loss.
When is the best time to run? There are a couple of options for summer time running to beat the heat for your workouts. Are you an early bird or a night owl? Early risers can beat the worst of the heat by running very early. The only drawback to this is if you happen to suffer from allergies. Pollen counts are highest in the morning. I am definitely not a morning person, so I prefer to run in the evening around 9:00 p.m. I am fortunate to have a safe, familiar place to run and two very happy, large dogs as my running buddies. I have enjoyed the strange hooting of the screech owl, flashes of lightning bugs, smell of honey suckle in the humid night air, the feeling of legs working hard on the hills. If you live where it is unsafe or unwise to run at night, then the treadmill will have to be your fall back option.
One thing about hot summer weather when the air seems too hot to breathe, autumn is coming! Crisp days and cool nights of perfect running weather. So hang tough and don't lose heart. Stay fit and I'll see you at the local races!
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