Summer is here and that means folks across the country are trying to deal with heat during exercise, whether it’s walking, running, biking, swimming or something else.
Mid-summer is similar to winter in that motivation and desire wane thanks to temperatures that bludgeon our senses. Both seasons can be deadly. Already we have heard of one such situation in Texas. We likely will hear of more, unfortunately, as we do in winter sometimes.
Extreme heat in summer can be bad enough. Combined with other factors, including humidity, lack of planning, lack of hydration or fueling, and unexpected issues, create some bad or even life-threatening situations. The latter, for example: you’re out for a nice hike or short trail run with only a small bottle of water. You roll an ankle or twist a knee, and are badly injured. It’s hot, you have no water and have a true medical situation. That’s a recipe for a no-good bad terrible outing.
About five years ago in the Wild Thangs summer series finale, I caught up with Graham Gallemore and another runner on Death Trail. The event is in August. It was hot, and we all were out of fluids and food. We all sat there comiserating before moving on. They got up first. I’d go 30 or so feet and have to stop. I was dizzy, overheated and stupid for not planning better (hey, I didn’t know anything about trail running at the time). Two angels with RunningLane came down to help, bringing water and tangerines. I finished, but it was a solid, harsh lesson.
Guess what? Stupid me did it again a couple of years later in Tennessee. Didn’t drink enough fluids on the trail. By the time I was at the end of the half, I was dehydrated and dizzy again. Since then I’ve been smarter about staying hydrated and fueled to battle the heat during exercise. It’s not something I want to go through again. Heat exhaustion, or heat stroke, are bad situations for anyone.
Watching the Weather
When I was a kid, my father would watch the 10 p.m. news to see the weather forecast and then go to bed. That always stuck with me. Once while at Auburn, I got drenched walking to class because I hadn’t paid attention to Mitzi’s forecast (iykyk, right?).
I still keep tabs on the weather. It’s easy for folks to bitch and whine about “they never get it right” but in reality, the forecast usually is spot-on. It’s easy to find a good weather app, or watch your local, or do both, and keep up with things. As well, use common sense. Right? It’s summer. It’s going to be hot and humid. Heat and humidity combine to make you sweat, increase body temperature, and lose a bit of ability to shed that heat because of the humidity. We also will have daily temperature changes that can affect when you exercise. Use common sense and be smart. Right?
This week for example, the National Weather Service office in Huntsville has forecast life-threatening heat. It says high temperatures will be near or above 100 degrees. Heat indices — the heat index, or “feels like” temp — will be higher, between 110-115 degrees. Even if you’re tough, think you’re tough, want to be tough, think it’s best to go out in those conditions … it’s not smart. That kind of temperature if you’re walking, biking, running or anything else can beat you down and hurt or kill you. It’s not worth it.
Staying Hydrated
The old rule of “drink at least eight 8-ounce glasses of water a day” is good advice but maybe isn’t perfect for everyone.
That’s a half-gallon of water a day. Are you drinking that? Probably not. You think you’re drinking enough fluids, though, and maybe that’s enough for you. Or maybe you’re drinking more than a gallon a day, spreading it out from morning to evening and hitting the loo frequently. There’s a lot of murky thoughts about all this. Just water? Other fluids? If you have coffee or tea in the morning, and water, and maybe some more tea or fizzy water or something during the day, and it all gets up to 56 or 64 ounces (or more), is that enough?
Some say yes. Others stick with the “Water or nothing!” idea. You’ll have to figure out what is best for you and your needs. I would’t recommend drinking 64 ounces of soda (regular or diet) a day, or nothing but coffee or tea or beer or kombucha. I’m also not in the “Water or nothing!” camp. Our bodies need water, and its cells need water to function properly, but a smidge of variety is good.
I have a 1.5-liter Zen WTR bottle you can find in grocery stores that I drink and refill at least three times a day. If I’m working out, fishing, doing yard work or need more, I might have another. I’m not a purist but do try, especially in summer, to keep this bottle handy and drink regularly. “Drink to thirst” makes sense, especially in summer.
Electrolytes and Salt
Our bodies need electrolytes and salt to be in balance, for cellular and organ function, and all the things. That’s indisputable. If you get one or both out of whack, it can lead to gastric distress, cramps and more. Not replenishing your body with fluids with electrolytes/salts and other fuel is a recipe for disaster.
I cannot and will not tell you what is “the best!” electrolyte powder or additive or salt tabs or gel. Why? For one, I haven’t tried them all so I don’t know what “the best!” is, and definitely don’t know for your activity level. Another is that it’s something you have to learn about, know about, understand when you’re working out, and kinda figure out on your own. Your body may need more of something than mine or his or hers. Or less. I have no clue.
My favorite to add to water for summer workouts and events is LMNT. It has sodium, potassium and magnesium. It doesn’t have a bunch of other crap. Sometimes, too, I’ll just put a quarter-teaspoon of table salt in water with a squeeze of lemon. Two other good options are OSMO Nutrition and DripDrop, both of which have great flavor options. They’re easy on the stomach during or after an outing, or if you want a daily hydration boost.
You’ll find different possibilities at your local running store, and people there who can give better advice. Whether it’s NUUN, Skratch, Tailwind, Gnarly, LMNT or something else, don’t overlook this in the summer heat.
Go Early or Late
Seems smart, right? Run or ride or swim or do whatever early in the morning or late in the evening. Possibly at night, too, if you live in a neighborhood where you feel safe and the wacko Karens or Kennys aren’t going to be calling the po-po. Also, if you run or ride at night, take some kind of self-defense protection: pepper spray, stick, gun, whatever makes you feel comfortable. But if you take it, be ready to use it.
Temperatures and humidity levels will be cooler before sunrise and after sunset. That’s a given. If you need a light or reflective vest, invest in something and take off.
Middle of the day is the worst, as we all know. We’ve heard that for years. If you can avoid the worst part of the day, do so.
Do Some Heat Work
However, sometimes you might be in training for something like the Blue Heron Hundreds on Labor Day weekend and need some heat work.
It got hot quickly last year during the event. The 100K and 100-mile folks were out overnight, when a storm rolled in. They were out during the heat of the day. That’s part of the deal. Training for that, too, means you need to get out in it to get some work done.
Should you do all your training in the heat? Nope. Don’t be dumb. But If you pick the easiest, coolest and best times for training, and then get into an event or situation where you’re out in the heat, you may not be ready. Your body may throw up double birds and revolt. Plus, mentally, it’s good to be prepared for things including heat or rain.
Maybe a day or two a week, push the edge a little. Don’t be crazy and do your long run or ride at noon in the extreme heat. But, yeah, get out there and sweat a little. You don’t know what it’s like until you do it.
Lower Expectations
During the hottest parts of summer (and coldest in winter) your times probably will be slower. It happens. That zippy little 6-mile or 10-mile or whatever-mile ride or run time you had in spring probably won’t be the same. Don’t freak out about that, either.
Adjust for the hot summer temperatures with a good pace and mental attitude. Take things in stride. Think of it as great conditioning for autumn when you’ll be bumpin’ around on the road and trails like a bunny rabbit.
Leave a Plan
For goodness sake, let someone know where you’ll be riding or running.
If you don’t show up, at least they will have an idea where to look for your gooey puddle. If you’re on Strava or some other kind of tracking deal, they might also have a good idea of where to start should you have an emergency. Also consider subscribing to Road ID for a dogtag or bracelet with your medical and contact info for first responders.
Heat Stroke vs. Exhaustion
Hopefully, you’ve never experienced heat stroke or heat exhaustion because you’ve taken care of things when riding, running or being amid high heat during exercise. Both are bad, and heat stroke can kill you. Both happen when your body’s internal temperature rises too high and cannot cool off.
The warning signs of these two things are pretty clear cut:
— Exhaustion includes dizziness, severe thirst, heavy sweating, rapid pulse, nausea and weakness.
— Stroke includes confusion, dizziness, unconsciousness along with the prior warning signs for exhaustion.
In both instances, assistance should be sought or given immediately. Stop all activity, move the afflicted to cooler surroundings, cool the body with fluids and ice, give or consume cool fluids. For heat stroke, contact medical responders and begin giving assistance if possible until they arrive.
If you’re going to ride, run, swim or be outside in summer, be smart and safe.
