Did you know it takes four to eight weeks to adapt to running in heat?

Adaptations include better heat transport through the circulatory system, sweating at lower temperatures, a doubling in activated sweat glands and a lower percentage of electrolyte loss in sweat. 

Despite these adaptations, running in the heat can be a challenge and sometimes dangerous if you don't take necessary precautions. What can you do to play it safe and still get in your mileage?

  • Slow down 
  • Drink plenty of fluids and electrolytes.
  • If you sweat heavily, consider salt tabs 
  • Choose routes in the shade. 
  • Take walk breaks.
  • Run during cooler hours of the day.
  • Wear proper clothing - light colors, tanks, dry wicking materials, visors.
  • Heed heat advisories. 

Signs of heat illness include:

  • Dizziness
  • Cramping
  • Clammy and red skin
  • No sweating and red skin (dangerous)
  • Goosebumps - feeling chilly in the heat

If you experience any of these signs, it's time to get off the course and live to run another day!