Running in Heat

I admit it, there are days when I DO NOT WANT TO RUN. (I feel much better after that confession). But I especially hate to run when it's hot and humid. I was in Miami last week and, knowing it would be warmish, got up super early to get a run in. After 25 minutes I thought I would vomit. Do ya think my body wasn't quite ready for the temperature change between VA and FL? You betcha!

It is impossible to get acclimated overnight to exercising in the heat and humidity. Why? Our bodies have to work harder on hot, humid days than on dryer, cooler days to get rid of the heat we generate during exercise. It takes approximately 2 weeks for the body to make the necessary physiological changes.

So, some suggestions to help become adjusted to exercising in heat:

· Drink before, during and after you exercise. Consume at least 12-16 ounces of water or sports drink to make certain you’re fully hydrated.

· If you are planning to exercise outside, check the temperature and humidity to make sure it’s not excessive. If it's over 85 degrees with a relative humidity of 75 percent or higher, shorten your workout. If it’s above 90-95 degrees and the humidity is over 85 percent, exercise inside.

· Check your weight every morning. If your weight has dropped significantly in the past day or two, you’re probably dehydrated. If so, drink enough water, juice or sports drink to bring it back up. (Water weighs 2 ½ pounds per quart.)

· Short and easy should be your mantra during the first two weeks of working out in the heat.

· Recognize the warning signs of heat exhaustion: headache, chills, tingling sensation on arms or back, pale, moist skin, rubbery legs, red skin and rapid pulse. If these symptoms are present and you feel weak, stop exercising immediately and get to a shaded, cool area and get help.