Taking your runs outside? A D.C.-area doctor has some tips for runners to stay safe and healthy during summer's blazing heat.
WASHINGTON 鈥� Strings of 80-degree days are a familiar sight to those in the D.C. area. And while the summer鈥檚 sun and clear skies may tempt runners to take their exercise outdoors, the heat can be dangerous.
MedStar Washington Hospital Center Orthopedic Surgeon Dr. Evan Argintar has some tips for runners who are planning to run outdoors as summer鈥檚 heat takes over.
Hydrate, hydrate, hydrate
The most important thing to do is be fully hydrated, said Argintar, who is also assistant director of Sports Medicine with MedStar Orthopaedic Institute.
鈥淵ou want to go into it hydrated because if you don鈥檛, you are more likely to cramp up and get some of the other more systemic problems like heat stroke and things of that nature, and that can be really dangerous.鈥�
Drinking water or a sports drink will work, he added.
So how much should you drink?
Hydration levels are dependent upon a runner’s size and body composition. One way to monitor is with the color of urine 鈥� as you become more hydrated, urine is lighter, he said.
(Thinkstock)
Thinkstock
Know the warning signs
Heat stroke can be deadly, so it鈥檚 important to know the body鈥檚 warning signs for when you鈥檙e overheated.
Fatigue and dizziness are signs to back off, said Dr. Argintar.聽In some really advanced situations, runners may even stop sweating.
鈥淪ometimes the symptoms are subtle, but they should never be neglected,鈥� Argintar said.
Hydrating is key, but if symptoms persist, it鈥檚 reasonable and safe to head to an emergency room, he recommends.
How hot is too hot to run outside? There鈥檚 no hard-and-fast rule, he said, adding that everyone鈥檚 body is different. It鈥檚 a good idea to keep an eye on the heat indexes and be hyper aware of symptoms.
鈥淚 ask my patients 鈥� to be very honest with themselves as symptoms may evolve 鈥� to walk it or avoid or truncate a run if they鈥檙e not feeling good during that event,鈥� Argintar said.
(Thinkstock)
Thinkstock
Dress for the weather
When temperatures rise, certain clothes can help keep runners cooler.
Dr. Argintar recommends wearing wicking fabrics, which can help decrease excess heat. The wicking materials help the body not be covered in sweaty garments 鈥� an uncomfortable situation that can impact the body鈥檚 internal cooling system, he said.
It may help to avoid darker clothing, which can retain heat, he adds.
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Thinkstock
Run at coolest times of day
Running earlier and later in the day can help spare runners鈥� body from the worst heat of the day.
鈥淗igh noon 鈥� maybe that鈥檚 not the best time. The reality is that sometime people have schedules that are a little bit limiting,鈥澛燚r. Argintar said.
He recommends that if you have to run in the middle of the day, limit distance or run in shaded areas. And save those longer runs until a time when you can get out the door during the cooler morning or evening hours.
If all else fails, take the run indoors to a treadmill.
(Thinkstock)
Thinkstock
Be aware of surroundings
A lot of runners have logged winter miles on the treadmill and are starting to transition to outdoor miles, which require much more attention.
Argintar tells his patients be aware of their environment when moving to more outdoor workouts. There are lots of distractions that can be covered up by head phones, such as a car honking its horn.
Also, the change from treadmill to outdoor running can bring the potential for injuries.
“A lot of people … aren’t used to hills or paying attention to curbs, and so some of those distractions can cause injury to someone who is not paying attention.”
(Getty Images/Hemera/M.g. Mooij)
Getty Images/Hemera/M.g. Mooij
Manage expectations
Runners may try for certain times for speed or duration workouts, but hotter weather can dash all hopes. It鈥檚 OK 鈥� and runners should reign in expectations during warmer months, Dr. Argintar said.
鈥淭he hotter environment makes it absolutely more challenging to hit some of these milestones, so oftentimes I tell people to just adjust expectations,鈥� he said.
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