June 21, 2006>
Columbia, MD
Jean Knaack
410-290-3890
Please share this information with club members, race/event participants, and your community:
June 21, 2006
marks the first official day of summer, also know as the summer solstice or
longest day of the year in the northern hemisphere. To celebrate the first day
of summer, the Road Runners Club of America wants to remind the running
community about the importance of following our hot weather running tips.
Running in the heat of summer can be dangerous if proper precautions and
preparations are not followed.
1. Avoid dehydration!!! You can lose
between 6 and 12 oz. of fluid for every 20 minutes of running. Therefore it is
important to pre-hydrate (10-15 oz. of fluid 10 to 15 minutes prior to running)
and drink fluids every 20-30 minutes along your running route. To determine if
you are hydrating properly, weigh yourself before and after running. You should
have drunk one pint of fluid for every pound you're missing. Indications that
you are running while dehydrated are a persistent elevated pulse after finishing
your run and dark yellow urine. Keep in mind that thirst is not an adequate
indicator of dehydration.
Visit Gatorade Endurance’s site at http://www.itsonthecourse.com.
You will find great tools for developing a hydration strategy and coupons for
Gatorade Endurance.
To stay hydrated on your run, consider using one of
the many products designed by FuelBelt, Inc, “The Official Hydration Delivery
System of the RRCA”. Find them online at http://www.fuelbelt.com.
2.
Avoid running outside if the heat is above 98.6 degrees, body temperature, and
the humidity is above 70-80%. While running, the body temperature is regulated
by the process sweat evaporating off of the skin. If the humidity in the air is
so high that it prevents the process of evaporation of sweat from the skin, you
can quickly overheat and literally cook your insides from an elevated body
temperature.
3. When running, if you become dizzy, nauseated, have the
chills, or cease to sweat…. STOP RUNNING, find shade, and drink water or a fluid
replacement drink such as Gatorade. If you do not feel better, get help.
Heatstroke occurs when the body fails to regulate its own temperature, and the
body temperature continues to rise. Symptoms of heatstroke include mental
changes (such as confusion, delirium, or unconsciousness) and skin that is red,
hot, and dry, even under the armpits. Heatstroke is a life-threatening medical
emergency, requiring emergency medical treatment. For more information and
symptoms of heatstroke visit http://www.webmd.com/content/article/87/99468.htm.
4.
Run in the shade whenever possible, avoid direct sunlight and blacktop. When you
are going to be exposed to the intense summer rays of the sun, apply at least
SPF 15 sunscreen and wear protective eyewear that filters out UVA and UVB rays.
Consider wearing a visor that will shade your eyes and skin but will allow heat
to be transferred off the top of your head.
5. If you have heart or
respiratory problems or you are on any medications, consult your doctor about
running in the heat. In some cases it may be in your best interests to run
indoors. If you have a history of heatstroke/illness, run with extreme caution.
6. Children should run in the morning or late afternoon hours, but
should avoid the peak heat of the day to prevent heat related illnesses. It is
especially important to keep children hydrated while running and playing
outdoors in the heat.
7. DO wear light colored breathable clothing. DO
NOT wear long sleeves or long pants or sweat suits. Purposefully running in
sweat suits on hot days to lose water weight is dangerous!
8. Plan your
route so you can refill water bottles or find drinking fountains. City parks,
local merchants, and restaurants are all good points to incorporate on your
route during hot weather running. Be sure to tell someone where you are running
how long you think you will gone, and carry identification.
Stay
hydrated, cool, and safe this summer!
The Road Runners
Club of America is a non-profit organization of over 700 running clubs and
175,000 members across the United States. The RRCA chapters
organize races, have training runs, provide safety guidelines, promote
children's and masters fitness running programs, and have social programs. http://www.RRCA.org