High school students running in summer heat should prioritize safety and hydration to prevent heat-related illnesses.
Be Alert: Running in the heat of summer can be dangerous if proper precautions and preparations are not followed.
Hydration Strategies
- Drink water before, during, and after running. Consider electrolyte drinks for longer runs or intense workouts.
- Avoid dehydration: You can lose between 6 and 12 oz. of fluid for every 20 minutes of running, especially when it’s hot out.
- Prehydrate: Drink 10–15 oz. of water 10 to 15 minutes prior to running, and drink water every 20–30 minutes during your run.
- Carry water: Bring water with you on the run and plan your route for long runs (over 60 minutes) to be able to refill your water bottle as needed.
Timing of Runs
- Schedule runs early in the morning or later in the evening to avoid peak heat.
- Monitor weather conditions and adjust plans accordingly.
- Understand heat index dangers: Avoid running outside if the heat is above 98.6 degrees combined with humidity that is is above 70-80%
Clothing Choices
- Wear lightweight, breathable fabrics that wick moisture.
- Choose light-colored clothing to reflect sunlight.
- Apply sunscreen: 30 spf or more can help protect your skin from sunburns. Having 5 or more sunburns doubles your risk for melanoma
Acclimatization
- Gradually increase running intensity and duration in hot conditions.
- Allow the body time to adapt to higher temperatures.
Signs of Heat Illness
- Be aware of symptoms like dizziness, nausea, excessive sweating, or confusion.
- Stop running and seek shade or cool water if symptoms occur.
- Know the signs of heat illness: If you become dizzy, nauseated, have the chills, or cease to sweat…. STOP RUNNING! Find shade, drink water, and ff you do not feel better, get home or call for help (you will ALWAYS have your phone).
Rest and Recovery
- Incorporate rest into training.
- Ensure adequate sleep and nutrition to support recovery. – This is the most neglected, yet most important reminder!
