Running in the Heat

Don't let the summer sun put your workout on hold; here are 4 ways to beat the heat

By The Editors of Prevention

"Running in the heat of the summer is exhausting. Aside from early-morning and late-night jogging, is there anything I can do to make my outdoor run more comfortable?" --Maria Diaz, Eureka, CA

The smart way to stay cool in the heat is to drink plenty of fluids. Remaining hydrated will allow you to continue sweating during a workout--your body's way of releasing heat--and will help prevent heatstroke. Plus, consuming enough H2O keeps your muscles nourished, which fends off early fatigue. Pick a running path with community drinking fountains, or wear a waist pack that holds water bottles.

To make sure you're not drinking too little or too much--which can lead to a life-threatening condition called yponatremia--you may want to weigh yourself before and after a run: If you've gained more than a pound, drink less next time. Lost more than a pound? Drink more. However, if the temperature rises above 94°F, play it safe and exercise indoors. Here are four more ways to fend off summer's swelter while still maintaining your workout:

• Run on dirt paths instead of sun-absorbing blacktop. No dirt? At least stick to the shady side of the street.

• Smear on sunscreen; it lowers body temperatures slightly after 40 minutes of exercise, finds an Oregon State University study.

• Lube up with petroleum jelly or Runner's Lube: Putting it between toes, thighs, and underarms will help avoid skin-to-skin friction and heat.

• Wear cooling clothes -- breathable, loose fitting, and light in color. And top off your outfit with a brimmed cotton hat to protect your head and face from the sun's damaging rays.

From Prevention.com