Important tips for staying safe when exercising in the heat

Important tips for staying safe when exercising in the heat

Updated: July 2, 2024, 7:58 PM EDT

It's getting better and better with each run. It was a great night to start the fun run in Boston, but we knew we'd have to enjoy a cool breeze soon as the Barrs Club runners made their way to Jamaica Pond. The distance was going to be tougher and hotter. I think it's really important to plan a summer route that's in the shade, without worrying about your pace. Try to go as early as you can, or as late as you can if you really can't. Stay out of the sun anyway. Keep your hands on your toes. Scott Cody is one of the coaches at Barrs Running Club. He says, it's not your imagination. When it's hot, everything is harder. Our heart rate increases significantly, maybe by 10 to 20 beats per minute. So it takes more effort to do anything. So you have to be mindful of that and know how not to run too fast. And knowing when to slow down, hydration, is always important when you're running. But Scott says it's even more important in the summer. It's important for everyone to get up in the morning and drink water. Drink 80-100 ounces per day throughout the day. You still need to hydrate after your run. You lose a lot of electrolytes in your sweat, as well as sodium and minerals. You need to replenish as soon as possible. After your run, replenish these nutrients and take in some carbohydrates. Max starts the recovery process faster. There are two things I always keep in mind to keep me motivated to keep going long distances. What I'm working on now is knowing that it will pay off when the conditions get much better. In my opinion, New England is better for running than anywhere else. Even the West Coast. Well, that's it. One more tip from Scott: When planning a run on a hot day, make sure you have water available along the way. Whether it's on your belt or at water fountain locations along the route. Keep an eye on your heart rate and your watch (if you have one). And again, it's okay to slow down.

Important tips for staying safe when exercising in the heat

Updated: July 2, 2024, 7:58 PM EDT

As temperatures rise across the U.S., emergency room visits for heatstroke are on the rise, according to data from the Centers for Disease Control and Prevention (CDC). “It's outdoor athletic sports that people are enjoying, and they need to be a little more careful when it comes to heatstroke,” said Matthew Anastasi, M.D., a sports medicine specialist at Mayo Clinic. Dr. Anastasi advises people who enjoy outdoor exercise to exercise during the cooler hours of the day. “In the summer, early morning and late evening are recommended to avoid the hottest hours,” he said. He also recommends starting slowly at first, gradually increasing the pace, wearing loose, light, light-colored clothing, and monitoring humidity. “That's what helps us gauge how much stress our body is actually under,” he explained. Staying hydrated is crucial, as sweating depletes the body's electrolytes.

As temperatures rise across the United States, emergency room visits due to heatstroke are soaring, according to data from the Centers for Disease Control and Prevention (CDC).

“It's outdoor athletic sports that people are enjoying and they need to be a little more careful when it comes to heatstroke,” said Dr. Matthew Anastasi, a sports medicine specialist at Mayo Clinic.

For those who enjoy exercising outdoors, Dr. Anastasi advises choosing a time of day when it's cooler to do so.

“In summer, we recommend going early in the morning and late in the evening to avoid the hottest hours,” he says.

He also suggests starting slowly and gradually increasing the pace, wearing loose, lightweight, light-colored clothing, and monitoring humidity.

“Because that helps determine how much stress the body is actually going to be under,” he explained.

Staying hydrated is very important because sweating depletes your body of electrolytes.

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