We started our run at 6am. The conditions were the same as they were when I took this picture an hour later. Notice that it “Feels Like: 98F” and the 90% humidity.
Before we finished the run, we were totally drenched in sweat. Everyone was literally dripping, like we just stepped out of the shower with our clothes on. So what do we need to do to get through this??
1. Hydrate! You will hear it over and over again, but it’s because it is important! Drink extra fluids during these times of excessive heat and humidity. If you don’t carry a water bottle with you, you may want to reconsider. Not only is it important during your run, hydration throughout the day is equally important. Some people sweat more than others and when we sweat we lose electrolytes.
What are electrolytes?
Electrolytes are electrically charged particles that help the body function normally. Some of the more familiar electrolytes include sodium, potassium, calcium and magnesium. Calcium and magnesium help muscles contract and relax. Sodium and potassium help water stay in the right balance inside and outside of cells. Sodium is the electrolyte lost in the highest concentration in sweat. The American College of Sports Medicine recommends that athletes replace sweat losses with fluids during activity. But, because individual sweat rates vary so much, it’s hard to recommend a specific amount of sodium or other electrolytes. They do say that an athlete with an average sweat rate of one liter per hour can lose approximately 2 to 10 grams of sodium in a 2-hour practice. In order to avoid hyponatremia, replacing lost sodium is also recommended. They encourage athletes to recognize their individual needs based on their own diet and sweat losses.
With that said, I have used Nuun tablets and Hammer Endurolytes.
http://www.nuun.com/products, for more information. You drop a tablet in a bottle of water and let dissolve. I try to drink the entire bottle prior to a run.
http://www.hammernutrition.com/products/endurolytes.elt.html?navcat=fuels-energy-drinks, for more information. I take two tablets before a run.
2. Be Realistic! Hot and humid conditions are not the time to push your pace. This is the time you should leave your Garmin at home and run by effort. Take it slow and take walking breaks.
3. Buddy Up! Try to run with a partner or a group. This will keep your motivation up and you can chat along the way to keep your mind off the grueling weather. This is also important in case of an emergency so you will not be alone.
Just a few tips to help you get through a run if you live in an area that is getting pounded with the heat and humidity, like here in Pensacola, FL.
I am not a physican or nutritionist. I am a runner and would like to share some tips I have used or have read about. Each person is different, therefore, some things I suggest may or may not work for you. My posts are compiled of my experiences and information I have researched. I will always direct you to the links that I use for my research. Thank you.