Avoiding Heat Stress Injury

• Drink adequate fluid 30 – 45 minutes before exercise and then a cupful every 10 – 15 minutes while exercising.

  Hydration: Drink adequate fluid 30 – 45 minutes before exercise and then a cupful every 10 – 20 minutes while exercising. After exercise, drink to satisfy thirst. Some research has indicated that thirst mechanism may not be as effective a gauge of water needs for the over 40 or for the young athlete. Drinking fluid, while exercising and after completion will help speed your recovery. Sport replacement drinks may be superior to water at longer distances and times (over 60 – 90 minutes). The electrolytes and carbohydrates in them will also help speed your recovery from the stress of fluid loss and your long distance run. Somehow they do seem to taste great in the heat and the good taste encourages you to drink more and replace your fluids.

• Acclimatization: Gradually build up your tolerance for running in warmer weather.
• Stay Fit and don’t overestimate your level of fitness: Individuals with a higher VO2 Max are more tolerant of heat tolerance than those with a lower level of fitness.
• Watch your health: Make sure you are aware of both medical conditions that you have and medications that can affect your tolerance of exercise in the heat. Medical conditions affecting your heat tolerance include diabetes, high blood pressure, anorexia nervosa, bulimia, obesity and fever.
• Dress Cool: Wear light weight shorts and a singlet rather than a tea shirt, to permit evaporation of perspiration.
• Avoid overhydration for long times of exercise in the heat. In fact, try to avoid training for long times and distances in mid day heat. Read and become familiar with the concept of hyponatremia, particularly before competing in events which will keep you exercising for 3, 4 or more hours.
• A carbohydrate-protein mix at the conclusion of exercise may help your recovery. Lactaid Milk with a Protein supplement and “Chocolate Milk” mix might work quite well.
  

Looks like for us in the northern hemisphere, summer is just starting to hit hard. Here are some selected tips for safe running in the summertime.

Tips For Safe Running In The Summer

1. Wear socks made of synthetic fibers that wick moisture away from your skin to help prevent blisters and athlete’s foot. For long distance running and long duration exercise, cotton is rotten.

2. Fit your running shoes or other sports shoes with the type of sock you intend to wear them with. Make sure you use sport specific shoes. Running shoes do not have the lateral support needed for tennis. Help yourself avoid ankle sprains and other injuries.

3. Don’t wear sandals when playing sports! Shoes (or barefoot where appropriate and safe) is a better bet. Barefoot beach volleyball, beach or groomed, safe, outdoor surface Frisbee, and some light running is just fine. In general though, be careful when running or walking barefoot outside. Cuts and bee stings are not fun for your feet.

4. Wear protective shoes or sandals at pools and in locker room showers. This will help you avoid warts and athlete’s foot.

5. Replace your running shoes often, at least every 350 – 450 miles run.

6. Break in new sport shoes before racing or using them for a long run or workout.

7. Use sunscreen to prevent solar injury to your skin.