Tips for Training in Hot Weather

Tips for training in Hot Weather

The easiest way to avoid heat disorders is tokeep your body hydrated. This means drinking fluids before, during and afterexercise.

You should "obey your thirst" and drink when your mouth is dry, and feel the need to drink. Drink before workouts and makesure you have access to fluids if exercising longer than 30 minutes (like gatorade).

How toDress for Warm Weather 

Light-colored, loose-fitting clothing willhelp your body breathe and cool itself down naturally. Tight clothing restrictsthat process and dark colors absorb the sun's light and heat. Wear syntheticfabrics (not cotton) because they will wick moisture away from your skin socooling evaporation can occur.

Wear Sunscreen

Protect your skin with a waterproof sunscreen that has an SPF of atleast 15 and offers broad spectrum protection, which means it protects againstboth UVA and UVB rays. Stick formulations are good, becausethe sunscreen won't run into your eyes.

Make a Splash

Use water to cool yourself during work out. If you are overheating,splashing water on your head and body will cool you down quickly and have alasting effect as the water evaporates from your skin.

Be Educated

You should be very familiar with the signs of heat problems so yourecognize them in yourself. If you feel faint, dizzy,disoriented, have stopped sweating, or your skin is cool and clammy, slow downor stop running, and get some fluids. If symptoms continue, sit or lie down inthe shade and seek help.

Reference:

http://running.about.com/od/hotweatherrunning/tp/Tips-for-Running-in-Heat.htm?nl=1