Hot Weather Running by
Ayne Furman, DPM and Cathy Fieseler, MD
Article by Ayne Furman, DPM and Cathy Fieseler, MD as published
in the Road
Runners Club of America website
||Running in the heat can be
dangerous if the proper precautions and preparations are
not followed. The following are some of the RRCA Sports
Committee's recommendations for running in a hot environment:
- 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.
lndicators that you are running dehydrated are a persistent
elevated pulse rate after finishing your run, and dark yellow
urine. Keep in mind that thirst is not an adequate indicator
- Run in the shade whenever possible avoid direct sun and
blacktop. When you are golng to be exposed, apply at least
#15 sunscreen. Not only can the sun affect your skin, but
its rays can affect your eyes, so when it is sunny wear
sunglasses that can filter out UVA and UVB rays. Wearing
a hat with a visor will not only shade your eyes but also
the skin on your face.
- When running, if you become dizzy, nauseated, have dry
skin or the chills...STOP running and try to get a drink.
If you do not feel better, get help.
- If you have a heart or respiratory problem or you are
on any medication, consult with your doctor about running
in the heat. In some cases it may be in your best interests
to run indoors. Also, if you have a history of heat stroke/illness,
run with extreme caution.
- Children should limit their running in the heat due to
their lower toierance of heat.
- Avoid plastic sweat suits, late morning races, salt tablets,
and consuming drinks with high sugar concentration. Avoid
- DO wear light colored clothing, check hair and body for
ticks after running in the woods, drink plenty of water,
listen to the race director's pre-race announcements regarding
the heat/humidity prior to racing, and tell someone your
These tips may be reproduced, courtesy of
Road Runners Club of America