| HOT WEATHER TRAINING TIPS |
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| Includes Heat Index Chart |
| Summer heat and humidity can cause muscle cramps, blisters, fatigue, heat exhaustion and heat stroke. Symptoms include headache, dizziness, disorientation, decrease in perspiration, and pale, cold skin. AT THE FIRST SIGN OF ANY OF THESE SYMPTOMS, STOP, WALK AND REST. |
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| Let someone know your running route and approximate return time. |
| Wear cool clothing that are light-colored and loose fitting. In direct sunlight, wear a hat and sunglasses that have UV protection. |
| Drink plenty of fluids. NOT just 12 or 16 ounces....but 1 or 2 quarts!! |
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| Avoid running in the heat of the day and run either at night or early in the morning. If you must run during the day try a route with shade. |
| Adjust your pace by starting out slower and build to your workout pace. |
| Shorten your distance if a long run is planned and it's too hot. Reschedule it for another day or do it in the cooler parts of the day. |
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| If you get hot, pour water over your head. Althought there may be no medical evidence to support this works....it sure feels good. |
| After running, drink Gatorade or Powerade and include a snack like watermelon, cantaloupe, bananas or tomatos. |
| If you feel cold, dizzy or overheated: STOP, WALK and GET OUT of the SUN !! |
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| HEAT INDEX CHART |
| Air temperature is listed across the top, humidity is listed on the column on the left. Find the current air temperature (be safe, round up) and current humidity. Where the two intersect is the HEAT INDEX. |
| KEY: YELLOW - CAUTION ORANGE - WARNING RED - DANGER PINK - ARE YOU NUTS!! STAY HOME |
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