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
As great as outdoor exercise is, it does have its disadvantages. One of the biggest during the warmer months is the damaging effects of the sun’s rays. Whatever the risks of sunscreen may be, they are not as great as the risks going unprotected in the sun. So I believe it is better to wear sunscreen than to go without, especially if you have fair skin. Even fitness revolutionaries are not immune. This article by the New York Times has a lot of good advice – What to Look for in a Sunscreen Don’t worry, it won’t prevent vitamin D production.
In some parts of the world, skin cancer is an epidemic and sunlight is the primary culprit. Besides this, UV light can damage the skin and accelerate its ageing. Some 30 year olds can look like 40 due to too much sun exposure.
Besides avoiding the sun in the middle of the day, wearing clothing to protect your skin, and wearing sunscreen, did you know that what you eat can make your skin more sensitive to sunlight? For example, celery contains natural chemicals(psoralens) that make your skin more photosensitive. According to the National Institute for Occupational Safety and Health, Cincinnati, OH, Phytophotodermatitis from celery among grocery store workers:
These observations suggest that clinical phytophotodermatitis among grocery store workers may be caused by healthy celery and results from a complex interaction of exposure variables, including ultraviolet radiation from tanning salon use, frequency of handling celery, celery brand, and sporadic elevation of psoralen content from environmental stresses.
So if you are going to spend some time out in the sun, avoid celery. It isn’t one of the healthiest vegetables anyway. Other vegetables and fruits have natural chemicals that may help protect your skin from sunlight.