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Running during summer can be enjoyable, especially if it's the only season with consistent weather as is the case in some parts of the country, but certain precautions need to be taken to avoid overheating. The easiest way to avoid the warmest part of the day is to finish before the sun comes up, but that isn't always possible. The following tips can help you avoid the serious health problems associated with hot weather. Always keep in mind to stop your activity at any of the warning signs that concern you.

When you exercise even in moderate heat (above 60 degrees Fahrenheit), you raise your core body temperature. This triggers the release of blood into the capillaries in your skin to cool you down, which reduces the blood available to the muscles performing the work. What this means is that you have less blood and oxygen delivered to your power sources that are at work and less blood available to move the waste products from these muscles. As this waste, such as lactic acid, build up, you slow down. If you put these muscles under too much work in too warm of an environment, you wind up with what is referred to as "heat stroke".

The good news is that as you learn to handle the heat and recognize warning signs, you can adapt to these conditions. The following are proven ways to prevent the adverse effects of warm weather.

Staying Smart in the Heat

1. Run before the sun gets above the horizon.

During the warm months, get up early to complete your workout if you are able. This not only leaves the rest of the day for you to enjoy, but as you progress you will gradually adapt to the heat instead of forcing your body to adapt quicker than it is able.

2. If running during the daytime is unavoidable, seek the shade.

Although there is little difference in temperature, shade does provide some relief.

3. Run during the evening or night.

For most people, this fits better into the schedule. In areas of low humidity, this is the coolest part of the day.

4. Indoor running

If it is in the budget, using an indoor track is a perfect substitute although running on a treadmill is a viable option as well.

5. No hats!

You lose most of your body heat through your head. Covering it up will result in a faster rise in core body temperature.

6. Wear light colored clothing.

Many of the new, technically advanced fibers will wick moisture away from your skin, producing a cooling effect. Cotton tends to soak up moisture and stick to your skin, minimizing any cooling effect you would get from more modern fibers.

7. Stay hydrated.

This goes without saying, but for some it still needs to be said. Even in ultra-marathon events organizers constantly weigh each competitor at aid stations to monitor their body weight. If they lose over a predetermined percentage, they are automatically required to drink until their weight is to an acceptable level, or, in certain extreme cases, are removed from the race entirely. It is no less important if you're running a few miles or a marathon. Stay hydrated if you want to perform your best.

Symptoms of Heat Disease:
- Intense heat build-up in head and overheating of the body
- Headache
- Nausea
- Confusion and/or loss of concentration
- Loss of muscle control
- Excessive sweating and/or cessation of sweating
- Excessive breathing
- Feeling faint
- Unusual heartbeat or rhythm

Sources - www.runnersworld.com, www.active.com

Learn more about this author, Clint Rogers.
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