Hot Enough for You – Part Deux
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- How much should you put your body through?
| Apparent Temperature |
Heat Stress Risk with Physical Activity and/or Prolonged Exposure |
| 90° – 105° | Heat cramps or heat exhaustion possible |
| 105° – 130° | Heat cramps or heat exhaustion likely Heatstroke possible |
| 130°+ | Heatstroke highly likely |
The remaining of our top ten precautions for running in the heat?
6) Wear sunglasses that filter UVA and UVB rays and/or wear a cap with a visor. Check that: ALWAYS WEAR A HAT WITH A VISOR. If you’re running at least in part to keep your body at its youthful, trim and healthy best, you certainly want your face to match that glowing health, right? Prevent wrinkles now.
7) Wear light-colored micro-fiber clothing.
Run when your shadow is taller than you are, and when the sun is not high in the sky. If you run in the morning, you’ll avoid the heat, but may encounter a higher humidity. The air quality is also better in the morning, since ozone levels increase soon after dawn, peak at midday, and then again in the early evening. Times to avoid running are noon till 3pm.
9) Eat salty foods and drinks such as pretzels and tomato juice.
10) Check the Heat Index Chart for apparent temperature. This is the number that calculates the air temperature with the relative humidity to determine what the temperature feels like and if there is a risk of a heat-related illness.
And when you start to feel even the smallest bit of discomfort, cramping, dizzyness, or nausea on a hot day, get out of the sun. Those are the first signs that you could be over-exerting in the heat. We’ll have more about that tomorrow.
Until then, have a great run!
