Temperatures are starting to climb toward triple digits again, and with only small chances of rain possible in the next week, you need to prepare for heat, especially if you’re an Austin runner.
Exercising when it’s hot out can have serious consequences — even during short workouts — but there are ways to do it without compromising your health. Here’s how to stay safe:
The Dangers of Heat
The human body is very good at regulating its own temperature — think of a cool breeze hitting the sweat on your forehead — and any sort of physical activity will trigger that thermoregulation. But the capacity to stay cool varies from person to person, and adding exposure to high temps can overload the system, increasing the risk of heat-related illnesses.
While negative health effects are of most concern, overheating can also diminish muscle performance and keep you from getting the most out of your workout.
The Importance of Water
Hydration seems so obvious that it’s basically a running joke, but when you hydrate is just as important as how much water you’re drinking. The Texas Heart Institute recommends drinking around 16 ounces of water at least one hour before you exercise, five ounces every 10 minutes during your run, and another 16 ounces when you’re done.
Opt for electrolytes for added hydration.
Cool off in the pool. (Eva Ruth Moravec / City Cast Austin)
Jump in the Water
Our very own Eva Ruth Moravec has another great tip for cooling down after a run: Add a pool like Barton Springs to your running route for immediate relief.
What to Wear
So many of our closets are filled with “performance” clothes, but pay close attention to fabric tags. Here’s a quick guide:
- Natural fibers like cotton are not great at wicking sweat, especially when they’re tight. Go for synthetics like polyester and nylon instead.
- Lighter colors will absorb less heat.
- Minimal clothing will let the breeze hit more of your body, but it also exposes your skin to the sun.
Stay cool out there!
