What I look like after 40 minutes of joggling outside when its 88 F(31 C).
1) Run at a slower pace.
2) Drink plenty of fluids that contain electrolytes(don’t forget to drink before running). Sports drinks are better than water in very hot weather. Make sure you are getting enough sodium and magnesium in particular.
3) Unless you are very used to running in the heat, take short breaks every 20 minutes both to cool off and to replace fluids.
4) Wear light colored clothing since these keep you cooler than dark colored clothing. Consider running bare-chested(guys only).
5) Apply sunscreen liberally. Not only to prevent sunburn and skin cancer, but because sun-damaged skin doesn’t sweat and cool off as efficiently.
6) If you’re new to running in very hot weather, give yourself a week to acclimate yourself. Don’t over do it. Your sweat glands need time to adjust.
7) Unless you’re a pro, don’t push yourself or try to set new records except on cooler days.
8) Joggling will make you sweat more than just running, so you may need even more water and electrolytes compared to regular runners if you joggle.
9) If it is dangerously hot, and humid, and there’s an ozone alert(which means poor air quality), consider running on a treadmill indoors.
10) If you believe you are experiencing heat exhaustion, stop exercising immediately and seek shelter in a cool place as soon as possible. Drink plenty of electrolyte-containing fluids if also dehydrated.
11) Avoid outdoor exercise during the time of day when the temperature is at its hottest.
Posted in exercise, fitness, health, joggling, nutrition, running
Tagged dehydration, distance running in the heat, electrolytes, exercising in the heat, extreme weather, heat exhaustion, heat stroke, joggling in the heat, running in extreme weather, sodium, sunscreen, sweat
Summer will soon be upon us. It will soon be crazy hot. The heat can make outdoor endurance exercise a lot more challenging as well as potentially dangerous if you are not prepared for it. Ensuring you are getting enough electrolytes before exercise and replacing them through food or electrolyte-enriched fluids during or after exercise is of utmost importance since we can lose a lot through sweating.
Electrolytes are absolutely essential for proper functioning of the nerves, and muscles, especially the heart muscle. Drinking too much pure water that does not contain electrolytes after vigorous exercise can cause your electrolytes to become very diluted. In extreme cases, this can lead to hyponatremia, which means the blood sodium level is critically low. This condition can result in death. Every now and then, some marathoners die from this.
Fortunately, these problems are easy to avoid if you drink sports drinks or fruit/vegetable juices. If you have a blender or juicer to make vegetable juice or smoothies, this is even better. Nuts are also a great source of electrolytes.
If you are an endurance athlete, one particular mineral that you may need to pay extra attention to during the summer months is magnesium. You very likely need more than the average person. According to the U.S. Department of Agriculture, Agricultural Research Service, Grand Forks Human Nutrition Research Center, Update on the relationship between magnesium and exercise:
Magnesium is involved in numerous processes that affect muscle function including oxygen uptake, energy production and electrolyte balance. Thus, the relationship between magnesium status and exercise has received significant research attention. This research has shown that exercise induces a redistribution of magnesium in the body to accommodate metabolic needs. There is evidence that marginal magnesium deficiency impairs exercise performance and amplifies the negative consequences of strenuous exercise (e.g., oxidative stress). Strenuous exercise apparently increases urinary and sweat losses that may increase magnesium requirements by 10-20%. Based on dietary surveys and recent human experiments, a magnesium intake less than 260 mg/day for male and 220 mg/day for female athletes may result in a magnesium-deficient status. Recent surveys also indicate that a significant number of individuals routinely have magnesium intakes that may result in a deficient status. Athletes participating in sports requiring weight control (e.g., wrestling, gymnastics) are apparently especially vulnerable to an inadequate magnesium status. Magnesium supplementation or increased dietary intake of magnesium will have beneficial effects on exercise performance in magnesium-deficient individuals. Magnesium supplementation of physically active individuals with adequate magnesium status has not been shown to enhance physical performance. An activity-linked RNI or RDA based on long-term balance data from well-controlled human experiments should be determined so that physically active individuals can ascertain whether they have a magnesium intake that may affect their performance or enhance their risk to adverse health consequences (e.g., immunosuppression, oxidative damage, arrhythmias).
Pumpkin seeds are an excellent source of both magnesium and zinc. Some people may even take multi-mineral supplements or salt in the extreme heat. Do all you can to make sure you are getting your electrolytes, along with proper hydration, when exercising in the extreme heat. Slow down, and drink a lot of fluid(with electrolytes) every 20 to 30 minutes if you are sweating profusely.
Posted in exercise, fitness, joggling, Juggling, nutrition, running
Tagged electrolytes, electrolytes in heat, exercising in the heat, fluid loss exercise, magnesium, minerals lost through sweat, salt, sodium