Ways to Avoid Heat Exhaustion

With the hot summers and the hottest month of the summer approaching, runners look for new ways to survive the heat during those hard long runs in order to come out stronger and faster with absolutely no health risk involved in the process. For long-distance runners who are training in the hottest months in even 80 degree weather with high humidity, the consequences can be dehydration as well as heat exhaustion. For individuals who are training for the 26 mile fall raise, it can especially be exhausting with the necessity of a 16-week training cycle to put the athlete in the ultimate running shape.

 

Though many athlete choose to move their runs into the nice and cool gyms, many others continue their training process despite the strong heat as well as the humidity. For that summer exertion, there are low-tech ways to cool one’s body off without having to put much effort in at all. Some of these ways to protect the body include freezing the underwear the night before the run or wrapping the neck with a cold cloth. All of these efforts are great ways to pick up the speed in the summer without having to worry about the consequences of the efforts.

 

Another recommendation is to take an ice-cold bath before going on a run. This lowers the overall temperature of the core and is known as the act of pre-cooling oneself before the workout. This not only keeps the body cool, but also slows down the brain’s process of developing a heat illness. With this step, the effects of the heat will not be as noticeable and will take a longer amount of time to bring the core and internal temperature back up the the original heat. For a 5-mile or longer run, this method is recommended.

 

Cooled runs have also been scientifically proven to maintain the overall leg muscle activation. This means that it is easier to maneuver the legs and the brain is able to process information faster which translates to the overall movement of the body. The overall outcome of cooling the body is to keep the individual who runs for a long time cool as well as focused. For runners in the summer, heat exhaustion is dangerous and best be avoided.

 

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