Heading outdoors to train? Stay cool under the sun...

Summer is underway and it likely many of you are headed outdoors to take advantage and enjoy the warmer weather.  Being outdoors for training is invigorating as a change of scenery from the gym, the fresh air and sunshine, but there are some risks to be aware of mainly dehydration and heat exhaustion/stroke.

If you are not prepared for the sun and heat, it's temperatures can create a dangerous environment.

Here are a few tips for staying safe:

• Prehydrate.  One of the best ways to avoid heat illness and ensure optimum performance is to hydrate before you train.  Consume at least 8 ounces of water right before training.
• Break for Water during training sessions.  Don't wait until you are thirsty.  Re hydrate every 15-20 minutes to ensure you stay hydrated.  The average person should consume approximately 96 ounces of water per day.  Intake should be more if a person is training and sweating.
• Find shade.  Shady areas can be 10 degrees cooler than sunny areas.  Seek cover if you feel overheated.  Take rest stretch periods in the shade.
• Wear sunscreen.  Before you head out apply a liberal coat of sunscreen or block.  Use a water resistant variety and re apply often.
• Cold/cool cloths  Fill an ice cooler with towels and have available to lower body temperature if necessary
• Allow yourself time to acclimate to the heat.  If you have not been training outdoors be wary of heading out for your first run in the highest heat portion of the day typically between 10 and 2, running your longest route or upping you intensity if you are not used to training outdoors.  Spend shortened bouts of activity time outdoors and progressively increase as tolerated.

For more information on heat safety click the American Red Cross link below.