What to Expect When You’re Expecting… A Heat Wave 

1. Run on Treadmill if you can. keep cool inside on a treadmill and close to water and other resources. 

2. Hydrate properly throughout the day. Also hydrating before a hot day is helpful planning to keep you feeling alright when conditions are at its worst.  

3. Drink electrolytes. Every time you sweat you’re losing sodium, potassium and calcium, replenish those during if you plan on exercising over an hour and after your run regardless. 

4. Purchase a handheld water bottle with a strap so you can carry water with you. You lose fluids quickly when exercising and if you see water fountains you can always fill up. 

5. Wear Sunscreen especially if you're running at the peak of the day. UV rays in the summer are high and dangerous especially between 11am and 2pm. 

6. Try to run early in the morning or late in the evening to avoid hottest temperatures. As the sun is rising or setting is the best so you can still see but the temperatures are cooler and more manageable. Also helps for a better quality run than the scorching heat. 

7. Time meals around runs so you’re not eating too close to the run. You don't want any accidents out on the esplanade or emerald necklace. Public bathrooms are hard to come by. Eating right before also leaves you bloated and uncomfortable so the run won't be the best it can be. 

8.Emphasize sleep more so than normal to help recover properly. When getting acclimatized to the heat, sleep is important, especially in a cool dry environment to be able to recover and take on the next day. Symptoms for the heat can accumulate through the night if you don't spend time in a cool resting place. 

9. Plan harder workouts and longer runs on cooler days, plan shorter recovery runs on hot days. If is ok to change your weekly running plan around to be able to work your training into your schedule and maximize the hard training days on the cooler days of the week. Just make sure you still plan a day off. 

10. If feeling lightheaded or fatigued discontinue exercise, hydrate and get in cool space and consider seeking medical attention if symptoms persist or progress. Look at health conditions below and their signs and symptoms. 

11. Public water fountains. Be observant, look out for water fountains on runs and plan routes around parks, etc with water fountains. Fill your water bottles, take a break near the fountain and rest in the shade as needed. 

12. Be aware of signs of heat illness in yourself or others.  Following these steps above can hopefully prevent heat illnesses but make sure to listen to your body and look out for others. If you see someone with signs of heat exhaustion, call 911 and stay with them till medical services arrive. 

Things to look out for

Heat Rash

• Red clusters of small blisters that look like pimples on the skin, losing consciousness

• stay in a cool place, keep the rash dry

Heat Cramps 

• Muscle pain and spasms in the stomach, arms and legs, Heavy sweating

• Stop physical activity and move to a cool place, drink water 

Heat Exhaustion 

• Heavy sweating, cold pale or clammy, fast or weak pulse, muscle cramps, tired and weak, dizziness, headache, painting, nausea or vomiting

• cool body with ice bath, bags or ice towel, seek emergency care.