How to Prevent A Heat Stroke When Running in the Summer

Summer is a great time for running.

It’s the ideal opportunity to shed winter’s layers and hit the outdoors.

But when the temperature rises, running becomes a huge physical undertaking, and intense running can be quite dangerous.

But first things first, what is heat stroke and why it occurs?

Heatstroke, the most dangerous form of heat-induced illness, occurs when the body’s heat-regulating system is compromised by excessive heat.

During the condition, body temperatures increase above its normal range, which is a degree or two of 98° F or 37° C.

Signs include:

• nausea;
• confusion;
• seizures;
• disorientation;
• loss of consciousness;
• coma.

How To Prevent Heat Stroke When Running

When it comes to managing and dealing with heat-related issues in runners, prevention is the best course of action.

After all, prevention is better than cure.

Here are the measures you need to protect yourself from heatstroke when running in the heat.

1. Stay Well Hydrated

• Drink plenty of liquids before, during, and after your runs;
• Top off your hydration stores with 8 to 12 ounces of water before your run;
• Drink small sips during running roughly every 10 to 15 minutes, especially when running long in the heat;
• Toss in four to six ounces of water about every 15 to 20 minutes while running, then keep drinking fluids until your urine is clear;
• Weigh yourself before after your workouts. Shoot for 16 ounces of fluid for every pound of weight lost.

2. Dress Right

When the mercury rises, you need workout clothes that can keep you fresh, dry, and comfortable.

Go for high-performance fabrics that will wick the moisture and sweat away from your body.

High-performance fabrics have tiny channels that wick moisture away from your skin to the outer layer of the clothing, where it can evaporate faster.

Some of the best fabrics include Drymax, Coloma, Smartwool, polypropylene, and other high-performance athletic fibers.

If you are looking for running apparel for summer running on offer you can check out our page with all the best running deals.

3. Be patient

In order to prevent heat stroke, it’s key to gradually acclimate yourself to running in hot weather.

It takes roughly two weeks for your body to adapt to the heat.

This is what’s known as heat acclimatization, and it consists of a series of physical adaptations that help your body better manage heat stress, cooling itself more efficiently in the process.

During that period, your working heart rate decreases, your core body temperatures lower, and sweat rate increases.

Instead of pushing the pace, scale down your running distance or intensity for the first few weeks!

Conclusion

summer is a great time for running, but high temperatures can pose serious risks like heatstroke. To stay safe, hydrate well, wear moisture-wicking clothes, and gradually acclimate to the heat. By taking these precautions, you can enjoy your summer runs while avoiding heat-related illnesses.