I have written about the dangers of running on hot days several times, but this past week is a reason to remind everyone to take precautions. The temperature has been in the mid to upper 90s with a few 100-degree days in several areas. This is bad enough, but when you add in the relative heat index for the day, the temperatures feel like 110+ degrees. The humidity is high, even in the early morning, and that is cause to be aware of the dangers of heat during a run.
Some men runners think that running without a shirt will be the coolest way to run. What happens is that they will develop a layer of sweat on their body, the sweat acts as an insulation, and will actually increase body temperature. A high tech shirt that absorbs the sweat and gets the moisture away from the skin and into the air where it can evaporate is a better option. A mesh type shirt is also good.
There are three levels of problems with running, or exercising, during days when the temperatures are high. It is cause for concern for an average day out in the sun, but it is especially relative for anyone running, working, or doing strenuous exercise outside. The runner in a 5K or 10K race during a hot day, is more at risk than the average person outside. The problem is that the runner is trying to run fast and finish a race to get an award. The warning symptoms of heat-related problems come on so much faster that many times the runner does not even recognize them before it is too late. The first warning sign is heat cramps. The muscles get tight, become a little painful, and may even cramp up slightly. A runner in a race often experiences this sensation every time they run hard in a race. The chances that a runner will not recognize the first warning signs of heat cramps is a very real problem.
