RUNNING IN EXTREME HEAT

In this heatwave, you need to be careful about not overestimating your own fitness to the point of exerting yourself to near-death conditions. You can probably still recall the case of a former national runner who over-exerted herself by running a hilly route in stifling conditions. She collapsed and died. If you still insist on running under these conditions, keep these tips in mind :

- Take Frequent Breaks
One of the most important tips for running in extreme heat is to take frequent breaks so that you don't over exert yourself. You'll get tired more quickly in the heat and so you need to allow your body time to rest every half mile or every mile. Don't stop moving completely; walk slowly to allow your heart rate to slow slow down progressively. You can start running again after a few minutes.

- Stay Hydrated
Staying hydrated is especially important when running in extreme heat because you'll perspire more and lose more water  . You should jog with water or a sports drink in hand and take sips frequently. It's healthier to drink sips before you even begin to feel thirsty rather than drinking large amounts of water at once. You should even begin drinking about thirty minutes before you start running.

- Try to Stick to Shady Paths
Direct sunlight makes extreme heat even worse ( as opposed to overcast light ), so avoid sunlight in extreme heat. Try to stick to running in shady paths, such as under trees or awnings. If you can't run under coverings for much of the way, make sure to take your breaks in shady areas in  order to give yourself a break from the excessive heat.

- Run on Dirt or Glass If Possible
Try to run on dirt or grass paths instead of concrete. A park would be a great place to consider. Concrete and other surfaces, such as asphalt, retain heat. You'll feel hotter and get tired more quickly, and your feet may get hot if you run on surfaces that retain heat.

- Wear Lightweight, Breathable Clothing
Depending on how much sun exposure you'll expect, you may want to cover up as much of your skin as possible in order to avoid sunburn. However, the more clothes you wear, the hotter your body will get, which is dangerous when the temperature is high. Try wearing lightweight, breathable clothing that whisks moisture from perspiration away from your body while keeping your refreshing damp and cool. Mesh running tops are popular choices.

-Cover Your Head
Covering your head protects your scalp from sunburn. A breathable, lightweight hat or cap can help protect your scalp. Like the rest of your lightweight clothes , the accumulated sweat will be lifted  off your body while acting as a cooling barrier. You can also wear a bandanna soaked in cold water ( and subsequently rung out ) for an added cooling effect. If you follow these tips you will find that it is possible to adhere to your regular workout routine, even in warmer temperatures.