If it's the start of cross country season in Texas, it must be HOT!  This is a serious reality that athletes and coaches face at the beginning of each cross country season--dealing with the heat and humidity.  It is not unusual to see temperatures climb well into the 90's through August and into September.  Couple with that high humidity, and the heat index often exceeds 100 degrees.  That can be a dangerous mix to anyone regardless of his or her fitness level.  However, there are certain precautions that can be taken to insure the safety of all runners during these sizzling conditions.

 

First, train during the coolest times of the day, preferably early morning.  Fortunately, for PHS runners that is when our training period is.  More and more race directors are moving the starts of their races back a half-hour to an hour in an attempt to beat the heat. 

 

Next, hydrate, hydrate, hydrate!  Drink plenty of water and fluid replacement drinks such as Powerade or Gatorade.  Try to avoid drinks with caffeine since they serve as a diuretic.  A good routine to follow is to sip water continuously thoughout the day rather than trying to chug 8 to 10 large glasses periodically.  Before a race, sip water up to 15 minutes before competition.  Remember, dehydration is the most common cause of heat related problems.

 

Wear light, breathable clothing.  With the advent of materials such as Coolmax, moisture on the skin can evaporate more naturally and be removed as opposed to fabrics such as cotton, which holds the sweat.

 

Finally, listen to your body.  Running distance races is a test of one's courage as well as one's stamina.  But even the fiercest of competitors must know there are limitations beyond their control.  If you begin to feel dizzy, disoriented, or you've stopped sweating, STOP running.  Find shade and sit down.  Immediately ask for assistance.  Cool the body with wet towels and begin sipping water.

 

Taking a few precautions during hot weather can allow athletes to train safely.  And, with earlier starting times for races, there is less chance to fall victim to hot temperatures.  Texas summers are brutal, but they don't last forever; and they certainly make us appreciate those crisp autumn mornings just around the corner