How Runners Can Beat the Heat
By : Greg Bratton , MD
For runners , maintaining an outdoor workout routine during the hot summer months can present a few challenges . Runners are at increased risk for heat-related health concerns , such as dehydration , heat exhaustion and heatstroke .
Whenever the temperature spikes , we see an increase in sports medicine visits from individuals who have been running or otherwise exerting themselves outdoors . Often times , these issues can be avoided by taking the proper precautions and remaining vigilant for warning signs of heat-related illnesses .
Before stepping out into the heat , runners — or anyone who will be participating in physical activity — should take a moment to consider these safety tips :
• Hydrate BEFORE your workout – According to the Journal of Strength and Conditioning Research , your body can go from mildly dehydrated to fully hydrated in just 45 minutes , helping prepare you for a hotweather run . Focus on ingesting 600ml of water about an hour before your workout . Afterward , enjoy a drink containing electrolytes , which will help your body hydrate more quickly than water alone
• Allow time to adapt – It takes about two weeks for the body to adapt to hot weather and begin to cool itself more efficiently . Acclimate safely by beginning with a lower intensity run . By allowing time to adapt , you become a “ better sweater ,” your cardiovascular function improves and your exercise performance increases
• Protect your skin – Protect yourself from skin cancer and other skin damage by using sunscreen liberally whenever you ’ re outdoors . Choose a sunscreen with a high SPF and remember to re-apply often , particularly if you ’ ve been sweating
• Be aware of the risk – Keep in mind the increased risk for dehydration , heat exhaustion and heatstroke . Take caution , and join a running club or find a running partner to ensure you are not alone should heat related illness strike . Be aware that unexplained confusion , dizziness , headache , muscle or abdominal cramps and nausea are the first signs of dehydration and heat-related illness
• Be tech savvy – Wear light colored running clothes made of technical fabrics that are designed to allow sweat to evaporate more quickly and keep you cool . Innovations in running gear also allow athletes to carry the essentials while on the move . Pockets inside the clothing are perfect for keys , a phone in case of emergency or a little bag of sunscreen .
With running or any other exertion in the heat , make sure you have access to hydration throughout your workout . Carry water or a sports drink with you or plan a route that includes regular sites where you can stop and access hydration . With the proper preparation and good self-awareness , you can safely maintain an active lifestyle even in the heat of the summer . Consult your provider for more tips on how you can beat the heat during your workout . If you do not have a dedicated primary care provider , visit LoneStarPhysicians . com or call the Find-A- Doc line at 817-489-7450 .
About the Author : Greg Bratton , MD , a member of the medical staff , received his medical school education from the University of Texas Health Science Center in San Antonio , Texas . He completed his family medicine residency and sports medicine fellowship at John Peter Smith Hospital in Fort Worth , Texas , and is board certified in family medicine and sports medicine by the American Board of Family Physicians .
To find a physician close to you , visit Weatherford Regional Medical Center ’ s online Physician Directory at WeatherfordRegional . com / Physicians
JUNE 2017 PARKER COUNTY TODAY
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