Hey kids! I know it’s late on Friday afternoon, but I figured I’d pop in to say hey and drop some serious knowledge on you all. While I happen to think it feels fantastic outside–100 degrees is my jam!–I know the rest of the world thinks I’m insane. Par for the course.
Regardless of whether or not you like the heat, though, you have to pay attention to it if you’re planning on any running. Hydration is key, my friends. Do you hear me? KEY!!! (<–shouty capitals mean business ;) )
If you’re planning on a long run tomorrow, hydrate today, this evening, and in the morning. Starting off your run tomorrow even a little bit dehydrated is a horrible idea. It’s hot, you know it, and you should stop for a minute and make an attempt at being somewhat responsible for yourself. I probably need to heed this advice more than anyone.
Anyway, I came across an article in the Tampa Tribune about the dangers of dehydration, symptoms to be aware of, and what to do if you experience them.
“The first signs of mild dehydration are usually thirst, dry mouth and decreased urine production. Other signs may include constipation, headache, dizziness or lightheadedness and tiredness. In mild cases, simply increasing fluid intake is enough to remedy the problem. Choose water and sports drinks or electrolyte solutions over sodas, which have too much sugar and not enough sodium.
Severe dehydration is a medical emergency. Call 911 or get the person to the emergency room right away. Symptoms of dangerous dehydration include very dry mouth, skin and mucous membranes; lack of sweating; rapid heartbeat; rapid breathing; fever; sunken eyes; no urine or urine that is dark yellow or amber in color.
One way to gauge extreme dehydration is to lightly pinch the person’s skin. If it does not bounce back immediately and remains “tented,” get medical help immediately.
As with many medical conditions, the best defense is a good offense. As the days heat up, ensure you are drinking plenty of fluids (at least eight glasses per day) and go heavy on water as opposed to soda, coffee or alcoholic beverages. Keep in mind, while the “eight-a-day” rule is a good benchmark, a person who is sick, exercising or spending a lot of time in the heat may need more.”
Good to know, right?
Another important consideration is the effort you put in on your run in the heat. On hot days like these, the effort required to run a 9 minute mile, for example, is much greater than the effort required to run a 9 minute mile under more favorable conditions. So you adjust your pace to the conditions, and don’t freak out when your Garmin says you’re running 15 minute miles. In fact, forget about your pace and focus more on effort. We all know how it feels to put in effort on a long run–try to mirror that effort in the heat, even if you’re physically not moving as fast. Make sense? Even though you’re running slower, you’ll still achieve the desired training effect, and you’ll keep yourself from becoming dehydrated, or worse yet, road kill.
And don’t forget to give your pets extra H2O in the heat! They need to hydrate, too! :)
PS–Another puppy post coming at you next week! Sorry for the delay!
Who’s planning on a long run tomorrow?
I’m thinking 8 miles sounds about right.