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==Introduction==
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[[File:Running In The Heat M.jpg|right|thumb|500px|Running in the heat is far more stressful and can be dangerous.]] __NOTOC__
Running in the heat is much harder than running in cooler temperatures. Without preparation the heat can be punishing or even dangerous. The most important step is to realize that running in the heat requires just as much care as running in extreme cold.  
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Running in the heat is much harder than running in cooler temperatures, reducing performance and creating serious health risks. The simple guidelines are to slow up and avoid pushing the pace, drink to thirst, and to dress for the conditions.  
==Heat can kill==
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=Guidelines for Running in the Heat=
Running in the heat can kill, as the bodies protective mechanisms that normally cause us to slow down can be ineffective. There are a number of risk factors for serious heat injury
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* '''Don't die'''. Running is generally a pretty safe sport, but there are some serious hazards to running in hot conditions.
* Being overweight, as fat can act as an insulator.
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** '''Heat stroke. '''If your core temperature gets too high, you can suffer from heat stroke. Runners who get heat stroke typically ignore the warning signs and push on until they collapse. Risk is higher with shorter distances and faster paces, such as 5K where the rise in core temperature can be extremely rapid but can happen at the marathon distance as well. The key to avoiding heat stroke is to take it easy and don't push hard (see below on "go slower"), especially if you're new to running. You should watch out for the warning signs of overheated listed below. Note that some antidepressant medications have been linked to heatstroke.
* Being untrained, as fitness gives some heat adaptation over the unfit, and also teaches the mind some of the danger signs of heat problems.
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** '''Dehydration.  '''Contrary to expectations, it's tough to die from dehydration unless you're running in a remote location. A runner died from dehydration in 2004, but they were running in the Grand Canyon in July where the temperatures can hit 120f in the sun. If you have access to drinks, dehydration is self-limiting. Contrary to popular belief, which has been promoted by the sports drink industry, the evidence is that mild dehydration (<=4%) doesn't impact performance<ref name="Goulet2012"/><ref name="Goulet2011"/>. See [[The Science Of Hydration]] for details.  
* Lack of heat acclimatization, which both gives protection from the heat and also teaches the mind to adjust the intensity based on heat.  
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** '''Hyponatremia. ''' Unlike dehydration, drinking too much is far more likely to be fatal. This condition, called [[Hyponatremia]], has killed several runners over the years. Drink to thirst and keep your salt intake high. Adding 1/4 teaspoon of salt to each quart/liter of drink helps offset the electrolyte loss (most sports drinks don't contain enough salt to be noticeable.) Be careful about drinking cold drinks to lower your body temperature, as this can lead to overdrinking. See [[Practical Hydration]] for details.  
* Thinking you can run faster than you can in the conditions.  
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** '''Sunburn. ''' Not only does sunburn cause long-term health issues, it can also cause more immediate problems with your body's temperature control. Burned skin doesn't sweat so well in the heat, and in colder conditions burned skin can't contract the capillaries to reduce heat loss.  
* Having suffered from heat illness before
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* '''Adapt'''. There are various changes you can make to your running that will make summer running easier.  
* Ignoring warning signs, such as weakness, clumsiness, stumbling, nausea, dizziness, apathy or aggression. However, runners that suffer heat stroke may exhibit none, or only one of these warning signs
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** '''Take your temperature'''. The most accurate way of measuring your core temperature is with an in-ear infrared sensor<ref name="EricksonKirklin1993"/><ref name="DevrimKara2007"/><ref name="NimahBshesh2006"/>. I use a Braun ThermoScan and I've been pleased with it.
==Staying Alive in the Heat==
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** '''Go slower. '''With increased heat stress, you'll be slower. In fact, the optimum temperature for performance is generally about 40f/5c, and temperatures above this are likely to slow you down. With mild temperatures (40-70f/5-20c) you're more likely to feel tired rather than hot as your mind shuts down muscle recruitment to prevent overheating. At higher temperatures, the impact becomes steadily greater. If your core temperature goes above 38.5c/101.3f you should ease off or stop exercising until you cool off<ref name="GarrettGoosens2009"/><ref name="GarrettCreasy2011"/><ref name="NealCorbett2016"/><ref name="PattersonStocks2004"/>. If your temperature goes above 39.7c/103.4f you should terminate your activity and cool off as soon as possible<ref name="GibsonTurner2015"/>. See [[Impact of Heat on Marathon Performance]] for some guidelines on how much heat changes pace.
The best advice seems to be to take things cautiously if you are not used to running in the heat. Pushing yourself harder than normal in familiar heat, or attempting to run normally in heat you are not used to is dangerous. Traveling to a warmer area for a race is especially risky.  
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** '''Acclimate'''.''' '''With acclimation, you will do better in the heat, though you'll never do as well as you will in cool conditions. Heat acclimation produces many benefits, including increased blood volume, more rapid onset of sweating, reduced electrolyte levels at moderate sweat rates, and more. See [[Heat Acclimation Training]] for more details
==Tips for Running in the Heat==
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** '''Take breaks'''.''' '''Taking [[Walking Breaks]] can provide time to cool off, allowing you to maintain your training distance. Running a short route repeatedly can give you access to drinks and ice, as well as providing a natural break. You can check for [[Blister Prevention| blisters]] which can be more of a problem in hot conditions. If you're looking to do speedwork, [[Interval Training]] is far better than tempo runs as the rest period between intervals allows you to cool off. However, be cautious with faster paced intervals like [[Tabata High Intensity Interval Training| Tabata HIIT]], as the faster pace can cause your core temperature to spike dangerously high.  
* Get used to running in the heat slowly. See [[Heat Acclimation Training]] for more details
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** '''Avoid the heat'''.''' '''Run in the cooler parts of the day such as early morning and later in the evening, avoiding late afternoon. Also aim to avoid the sun both by running shady routes and choosing the right time of day. (Remember sunburn not only has long term health risks, it also reduces your ability to control your core temperature.)
* Check the temperature and humidity before you run. Knowing what to expect can help you adjust your pace. Remember that humidity has a big impact on your ability to cool off.
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* '''Dress for the conditions'''. What you wear can make a big difference to your performance, comfort, and even safety. However, you must dress for the conditions, as the humidity and sun change things. Running in high and low humidity conditions is rather different. Evaporation will help keep you cool in low humidity, but it's quite ineffective when the humidity is higher. (In the notes below, low heat is roughly <85f/30c, moderate is 85-100f/30c-40c, extreme is >100f/40c, though details will depend on your height and weight, as noted in [[Running Heat Model]].)
* Run in the cooler parts of the day. Early morning and later in the evening work well, late afternoon is often the worst.  
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** '''Moderate heat with low humidity'''.''' '''When the humidity is low, evaporation will help keep you cool. Thin, form fitting clothing like [[Under Armor Heat Gear Top| UA's heat gear]] can spread out sweat over a greater area and keep you cooler than bare skin.
* Stay Hydrated. The entry on [[Practical Hydration]] covers hydration and electrolytes. Remember that electrolytes are as important as water for staying hydrated. [[Hyponatremia]] can kill!
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** '''Extreme heat with low humidity'''.''' '''When the heat becomes more extreme your sweat rate may not be enough to keep you cool. Under these conditions it becomes worthwhile to wear thicker clothing that will hold more water and spray yourself off. At [[2014 Badwater 135| Badwater]] I wore a loose long-sleeved shirt that I kept soaked, which made a huge difference. When the heat is above core body temperature, air movement over dry skin will heat rather than cool your body, so it's only when you're wet that wind will help.
* Cold drinks can also help lower your body temperature, but don't drink too much without electrolytes (see above tip on hydration)
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** '''Low heat with high humidity'''.''' '''These conditions can be deceiving, as the overall heat stress is much higher than you might expect. When the humidity is close to 100%, even small changes of temperature have a big impact on the fastest pace you can maintain without overheating. Cooling in these conditions comes predominantly from air movement across your skin (convection), not evaporation. Your best option is to wear as little as possible in order to expose your skin to the air, and clothing can easily act as an insulator. If you need to cover up because of the sunlight, then wearing very loose-fitting clothes that don't interfere with air movement may be an option. Ideally this loose clothing may act as a radiator for the heat, though in practice this is hard to achieve. Consider thin, form fitting clothes as another approach, but it needs to be as thin as possible. Consider applying ice to provide direct cooling (see below). Wind will help cool you off.
* Wear white. It may not be your favorite color, but it is the coolest.
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** '''Moderate heat with moderate humidity'''.''' '''The combination of the heat and humidity can be both brutal and intractable. The humidity limits the cooling from evaporation and the warm air limits the cooling from convection. In these conditions, applying ice is one of the few ways of cooling off, and without it running can become impractical. Clothing should be selected to spread out the meltwater from the ice, so thin, form fitting clothing is ideal.
* [[Under Armor Heat Gear Top]] in white can keep you cooler than bare skin
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** '''Extreme heat with high humidity'''.''' '''These conditions are relatively rare, but there comes a point where running becomes impractical and ill advised.
* Wear a (white) hat. In very hot, sunny conditions, a 'legionaries cap' can help protect your neck and face.
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** '''Daytime'''.''' '''As you probably know, white clothing reflects heat where black absorbs heat. If you're in direct sunlight, then wearing white is critical, and even in partially shady conditions white clothing is an advantage. A white hat should be used and consider a 'legionaries cap' to help protect your neck and face. See [[Running Hats]] for more details.
* Adjust your pace for the heat. See [[Impact of Heat on Marathon Performance]] for some guidelines.  
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** '''Nighttime'''.''' '''After dark it may be better to wear dark clothing to help radiate more heat.
* Protect yourself from the UV. Either wear sunscreen, or cover up. Remember that skin cancer is a nasty way to die.  
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=Heat and Fatigue=
* Wear sunglasses with UV protection. I love my Oakley Half Jackets ;}
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It is generally accepted that exercise at a constant effort will be voluntarily terminated once the core body temperature reaches about 40c/104f<ref name="Tucker-2008"/>. However, if subjects are allowed to vary their pace freely, they will preemptively reduce their exercise intensity to prevent their core temperature form reaching the critical point<ref name="Tucker-2008"/>. One mechanism for this reduction is that fewer [[Muscle|muscle fibers]] are recruited in hot conditions, even before the core body temperature starts to rise<ref name="Tucker-2004"/>. Elevated core temperature reduces the voluntary maximum force generated, though it is unimpaired when electrical stimulation is used, indicating the central nervous system is responsible<ref name="Nybo-2008"/> . When exercising at a constant [[Rating of Perceived Exertion]], subjects steadily reduced their power output at 59f/15c, 77f/25c or 95f/35c even though their perception of their temperature comfort remained constant<ref name="Tucker2006"/>.
* Wearing a 'cool off bandanna' filled with ice works wonders. http://www.zombierunner.com/store/product152.html
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==Mechanisms==
* Pouring water over yourself can help slightly
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Exercise in the heat burns more carbohydrate than in cool conditions<ref name="Mündel-2008"/> . However, it is not clear to me if this is because of a direct change in the use of carbohydrate, or if the hot conditions reduce [[VO2max|V̇O<sub>2</sub>max]] and therefore the exercise intensity is effectively increased. Exercise in the heat also burns more muscle [[Protein]]<ref name="Snow-1993"/><ref name="Marino-2001"/>, and the waste products from this [[Protein]] metabolism could result in mental fatigue due to a rise in [http://en.wikipedia.org/wiki/Gamma-Aminobutyric_acid GABA]<ref name="Mündel-2008"/>.
* Watch out for [[Blister Prevention|blisters]] as your feet are more likely to be wet than in cooler conditions.  
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=Heat Stroke=
* Run in the shade of possible.  
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Running in the heat can kill, as the body's protective mechanisms that normally cause us to slow down can be ineffective. There are a number of risk factors for heat stroke.
* Plan ahead; carry more drink with you than you expect to need.  
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# Being overweight, as fat can act as an insulator.  
* For speed work, prefer shorter intervals and be very cautious.  
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# Being untrained, as fitness gives some heat adaptation over the unfit.
* Take walking breaks to cool off if you are having problems
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# Lack of heat acclimatization, as this acclimatization gives some protection from the heat.  
* Watch out for the warning signs listed above. I find nausea is the first sign I have of overheating and headache is my first sign of dehydration.  
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# Thinking you can run faster than you can in the conditions.
* Carry a cell phone. If you get it wrong, you can call for help. (This is true in many situations.)
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# Having suffered from heat illness before.
* Changing your running route so that you are doing several shorter loops or out-and-backs. You can then cache some drinks for each section rather than carrying enough for the whole run.
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# Ignoring warning signs (see below).
* Ice bandanas can also be used around the wrists. (Jim P)
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Being overweight, unfit and attempting to run hard can be a catastrophic combination. Intense exercise can spike your core temperature and this rise can continue even after collapse as the heat from the muscles warms the blood while the fat reduces the cooling effect.  
* Ice under the hat. (Jim P)
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=The Warning Signs of Overheating=
* If you are doing loops, keep a spare shirt in a cooler full of ice, and switch every loop. (Jim P)
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The best advice seems to be to take things cautiously if you are not used to running in the heat. Pushing yourself harder than normal in familiar heat, or attempting to run normally in heat you are not used to is dangerous. Traveling to a warmer area for a race is especially risky. Look out for the following warning signs, and if you have any doubts, slow down or stop and cool off.
* Even holding some ice in your hand, or holding a cold water bottle can [http://www.ncbi.nlm.nih.gov/pubmed/15855685 help].
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* Nausea or vomiting. These symptoms can occur before true heatstroke, as running makes digestion harder.
* Some antidepressant medications have been linked to heatstroke.
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* Weakness. An unusual muscular weakness could be due to low blood sugar, but elevated core temperature also creates weakness.
 
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* Headache. This can also be caused by dehydration, or low blood sugar. Having had headaches from each of the three causes, I have found the type of headache is different. My limited experience is that a headache caused by heat is particularly painful and intense.
==See Also==
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* Dizziness or confusion. This is a serious symptom that suggests either extremely low blood sugar or heatstroke.
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* Flushed/Hot Skin. I've found that an early warning sign is the feeling that my skin is burning, especially my face.
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* Panting. Another symptom I've found of overheating is that my [[Breathing]] becomes labored beyond what is reasonable for the exercise intensity.
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* Core Temperature. The only sure test is to check your core temperature using something like an in-ear thermometer. Using a mouth thermometer may not be accurate if you've been [[Breathing]] hard.
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If you have any doubts, stop and check your temperature. Avoid [[High Intensity Interval Training]] in the heat; the intense work can spike your core temperature too high too quickly for you to recover. It's possible that a runner that suffers heat stroke may exhibit none, or only one of these warning signs.
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=Using Ice=
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Ice can be a huge help in hot, humid conditions. I'd recommend trying a [[Jimbo Bandana]] while running (as well as for [[Precooling]].) You can also put ice under a hat, though this can be quite painful when the cold hits your scalp. Even holding some ice in your hand, or holding a cold water bottle can help<ref name="Hsu-2005"/>. Pouring water over your head, neck and body is an alternative, but watch out for the shock of the temperature differential. It's important to '''never use gel packs''', only frozen water! Gel packs start off too cold, causing frostbite and skin damage, then warm up too quickly. If you use ice, it will start off just below freezing and then maintain that temperature until it's melted.
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=The effect of clothing color=
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A study<ref name="ShkolnikTaylor1980"/> comparing clothing color in hot conditions (38C) and strong sun showed that black clothes result in 2.5x the gain heat from the sun compared with white clothes. Tan clothing of a military uniform gained 1.7x more than white clothes and just shorts (semi-nude) gained 2.2x more. Therefore, it's important to wear white clothes in hot sunny conditions.
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=Tight or lose clothing?=
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The study<ref name="ShkolnikTaylor1980"/> of clothing color used black and white versions of the traditional Bedouin clothing, which has two layers of material and allows air to flow freely between them, creating a chimney like effect. This clothing mitigated most of the extra heat absorbed from the black clothing, as the hotter air was able to escape. This suggests that lose clothing may be an advantage, but only if the air can freely circulate. Also, the study used stationary people, so the benefit of loose clothing may not transfer to exercising athletes.
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=See Also=
 
* Running calculators
 
* Running calculators
 
** [[Running Heat Model]]
 
** [[Running Heat Model]]
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* [[Heat Acclimation Training]]
 
* [[Heat Acclimation Training]]
 
* [[Impact of Heat on Marathon Performance]]
 
* [[Impact of Heat on Marathon Performance]]
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=References=
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<references>
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<ref name="ShkolnikTaylor1980">Amiram Shkolnik, C. Richard Taylor, Virginia Finch, Arieh Borut, Why do Bedouins wear black robes in hot deserts?, Nature, volume 283, issue 5745, 1980, pages 373–375, ISSN [http://www.worldcat.org/issn/0028-0836 0028-0836], doi [http://dx.doi.org/10.1038/283373a0 10.1038/283373a0]</ref>
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<ref name="Snow-1993"> RJ. Snow, MA. Febbraio, MF. Carey, M. Hargreaves, Heat stress increases ammonia accumulation during exercise in humans., Exp Physiol, volume 78, issue 6, pages 847-50, Nov 1993, PMID [http://www.ncbi.nlm.nih.gov/pubmed/8311952 8311952]</ref>
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<ref name="Marino-2001"> FE. Marino, Z. Mbambo, E. Kortekaas, G. Wilson, MI. Lambert, TD. Noakes, SC. Dennis, Influence of ambient temperature on plasma ammonia and lactate accumulation during prolonged submaximal and self-paced running., Eur J Appl Physiol, volume 86, issue 1, pages 71-8, Nov 2001, PMID [http://www.ncbi.nlm.nih.gov/pubmed/11820326 11820326]</ref>
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<ref name="Mündel-2008"> T. Mündel, Exercise heat stress and metabolism., Med Sport Sci, volume 53, pages 121-9,  2008, doi [http://dx.doi.org/10.1159/000151554 10.1159/000151554], PMID [http://www.ncbi.nlm.nih.gov/pubmed/19209003 19209003]</ref>
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<ref name="Nybo-2008"> Nybo, Lars. "Hyperthermia and fatigue." Journal of Applied Physiology 104.3 (2008): 871-878.</ref>
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<ref name="Tucker-2008"> R. Tucker, Thermoregulation, fatigue and exercise modality., Med Sport Sci, volume 53, pages 26-38,  2008, doi [http://dx.doi.org/10.1159/000151548 10.1159/000151548], PMID [http://www.ncbi.nlm.nih.gov/pubmed/19208997 19208997]</ref>
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<ref name="Tucker2006">R. Tucker, The rate of heat storage mediates an anticipatory reduction in exercise intensity during cycling at a fixed rating of perceived exertion, The Journal of Physiology, volume 574, issue 3, 2006, pages 905–915, ISSN [http://www.worldcat.org/issn/0022-3751 0022-3751], doi [http://dx.doi.org/10.1113/jphysiol.2005.101733 10.1113/jphysiol.2005.101733]</ref>
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<ref name="Tucker-2004"> R. Tucker, L. Rauch, YX. Harley, TD. Noakes, Impaired exercise performance in the heat is associated with an anticipatory reduction in skeletal muscle recruitment., Pflugers Arch, volume 448, issue 4, pages 422-30, Jul 2004, doi [http://dx.doi.org/10.1007/s00424-004-1267-4 10.1007/s00424-004-1267-4], PMID [http://www.ncbi.nlm.nih.gov/pubmed/15138825 15138825]</ref>
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<ref name="Hsu-2005"> AR. Hsu, TA. Hagobian, KA. Jacobs, H. Attallah, AL. Friedlander, Effects of heat removal through the hand on metabolism and performance during cycling exercise in the heat., Can J Appl Physiol, volume 30, issue 1, pages 87-104, Feb 2005, PMID [http://www.ncbi.nlm.nih.gov/pubmed/15855685 15855685]</ref>
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<ref name="Goulet2012">E. D. B. Goulet, Effect of exercise-induced dehydration on endurance performance: evaluating the impact of exercise protocols on outcomes using a meta-analytic procedure, British Journal of Sports Medicine, volume 47, issue 11, 2012, pages 679–686, ISSN [http://www.worldcat.org/issn/0306-3674 0306-3674], doi [http://dx.doi.org/10.1136/bjsports-2012-090958 10.1136/bjsports-2012-090958]</ref>
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<ref name="Goulet2011">E. D. B. Goulet, Effect of exercise-induced dehydration on time-trial exercise performance: a meta-analysis, British Journal of Sports Medicine, volume 45, issue 14, 2011, pages 1149–1156, ISSN [http://www.worldcat.org/issn/0306-3674 0306-3674], doi [http://dx.doi.org/10.1136/bjsm.2010.077966 10.1136/bjsm.2010.077966]</ref>
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<ref name="EricksonKirklin1993">Roberta S. Erickson, Sharon K. Kirklin, Comparison of ear-based, bladder, oral, and axillary methods for core temperature measurement, Critical Care Medicine, volume 21, issue 10, 1993, pages 1528–1534, ISSN [http://www.worldcat.org/issn/0090-3493 0090-3493], doi [http://dx.doi.org/10.1097/00003246-199310000-00022 10.1097/00003246-199310000-00022]</ref>
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<ref name="NimahBshesh2006">Marianne M. Nimah, Khaled Bshesh, Janice D. Callahan, Brian R. Jacobs, Infrared tympanic thermometry in comparison with other temperature measurement techniques in febrile children, Pediatric Critical Care Medicine, volume 7, issue 1, 2006, pages 48–55, ISSN [http://www.worldcat.org/issn/1529-7535 1529-7535], doi [http://dx.doi.org/10.1097/01.PCC.0000185476.35550.B2 10.1097/01.PCC.0000185476.35550.B2]</ref>
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<ref name="DevrimKara2007">??lker Devrim, Ate?? Kara, Mehmet Ceyhan, Hasan Tezer, Ali Kerem Uluda??, Ali B??lent Cengiz, ??nci Yi??itkanl, G??lten Se??meer, Measurement Accuracy of Fever by Tympanic and Axillary Thermometry, Pediatric Emergency Care, volume 23, issue 1, 2007, pages 16–19, ISSN [http://www.worldcat.org/issn/0749-5161 0749-5161], doi [http://dx.doi.org/10.1097/PEC.0b013e31802c61e6 10.1097/PEC.0b013e31802c61e6]</ref>
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<ref name="PattersonStocks2004">Mark J. Patterson, Jodie M. Stocks, Nigel A. S. Taylor, Sustained and generalized extracellular fluid expansion following heat acclimation, The Journal of Physiology, volume 559, issue 1, 2004, pages 327–334, ISSN [http://www.worldcat.org/issn/00223751 00223751], doi [http://dx.doi.org/10.1113/jphysiol.2004.063289 10.1113/jphysiol.2004.063289]</ref>
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<ref name="GibsonTurner2015">Oliver R. Gibson, Gareth Turner, James A. Tuttle, Lee Taylor, Peter W. Watt, Neil S. Maxwell, Heat acclimation attenuates physiological strain and the HSP72, but not HSP90α, mRNA response to acute normobaric hypoxia, Journal of Applied Physiology, volume 119, issue 8, 2015, pages 889–899, ISSN [http://www.worldcat.org/issn/8750-7587 8750-7587], doi [http://dx.doi.org/10.1152/japplphysiol.00332.2015 10.1152/japplphysiol.00332.2015]</ref>
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<ref name="GarrettCreasy2011">Andrew T. Garrett, Rob Creasy, Nancy J. Rehrer, Mark J. Patterson, James D. Cotter, Effectiveness of short-term heat acclimation for highly trained athletes, European Journal of Applied Physiology, volume 112, issue 5, 2011, pages 1827–1837, ISSN [http://www.worldcat.org/issn/1439-6319 1439-6319], doi [http://dx.doi.org/10.1007/s00421-011-2153-3 10.1007/s00421-011-2153-3]</ref>
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<ref name="GarrettGoosens2009">Andrew T. Garrett, Niels G. Goosens, Nancy G. Rehrer, Mark J. Patterson, James D. Cotter, Induction and decay of short-term heat acclimation, European Journal of Applied Physiology, volume 107, issue 6, 2009, pages 659–670, ISSN [http://www.worldcat.org/issn/1439-6319 1439-6319], doi [http://dx.doi.org/10.1007/s00421-009-1182-7 10.1007/s00421-009-1182-7]</ref>
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<ref name="NealCorbett2016">R. A. Neal, J. Corbett, H. C. Massey, M. J. Tipton, Effect of short-term heat acclimation with permissive dehydration on thermoregulation and temperate exercise performance, Scandinavian Journal of Medicine & Science in Sports, volume 26, issue 8, 2016, pages 875–884, ISSN [http://www.worldcat.org/issn/09057188 09057188], doi [http://dx.doi.org/10.1111/sms.12526 10.1111/sms.12526]</ref>
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</references>
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[[Category:Beginners]]
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[[Category:Advanced]]
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[[Category:Training]]
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[[Category:Racing]]
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[[Category:Marathon]]
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[[Category:Ultramarathon]]

Latest revision as of 07:57, 18 April 2020

Running in the heat is far more stressful and can be dangerous.

Running in the heat is much harder than running in cooler temperatures, reducing performance and creating serious health risks. The simple guidelines are to slow up and avoid pushing the pace, drink to thirst, and to dress for the conditions.

1 Guidelines for Running in the Heat

  • Don't die. Running is generally a pretty safe sport, but there are some serious hazards to running in hot conditions.
    • Heat stroke. If your core temperature gets too high, you can suffer from heat stroke. Runners who get heat stroke typically ignore the warning signs and push on until they collapse. Risk is higher with shorter distances and faster paces, such as 5K where the rise in core temperature can be extremely rapid but can happen at the marathon distance as well. The key to avoiding heat stroke is to take it easy and don't push hard (see below on "go slower"), especially if you're new to running. You should watch out for the warning signs of overheated listed below. Note that some antidepressant medications have been linked to heatstroke.
    • Dehydration. Contrary to expectations, it's tough to die from dehydration unless you're running in a remote location. A runner died from dehydration in 2004, but they were running in the Grand Canyon in July where the temperatures can hit 120f in the sun. If you have access to drinks, dehydration is self-limiting. Contrary to popular belief, which has been promoted by the sports drink industry, the evidence is that mild dehydration (<=4%) doesn't impact performance[1][2]. See The Science Of Hydration for details.
    • Hyponatremia. Unlike dehydration, drinking too much is far more likely to be fatal. This condition, called Hyponatremia, has killed several runners over the years. Drink to thirst and keep your salt intake high. Adding 1/4 teaspoon of salt to each quart/liter of drink helps offset the electrolyte loss (most sports drinks don't contain enough salt to be noticeable.) Be careful about drinking cold drinks to lower your body temperature, as this can lead to overdrinking. See Practical Hydration for details.
    • Sunburn. Not only does sunburn cause long-term health issues, it can also cause more immediate problems with your body's temperature control. Burned skin doesn't sweat so well in the heat, and in colder conditions burned skin can't contract the capillaries to reduce heat loss.
  • Adapt. There are various changes you can make to your running that will make summer running easier.
    • Take your temperature. The most accurate way of measuring your core temperature is with an in-ear infrared sensor[3][4][5]. I use a Braun ThermoScan and I've been pleased with it.
    • Go slower. With increased heat stress, you'll be slower. In fact, the optimum temperature for performance is generally about 40f/5c, and temperatures above this are likely to slow you down. With mild temperatures (40-70f/5-20c) you're more likely to feel tired rather than hot as your mind shuts down muscle recruitment to prevent overheating. At higher temperatures, the impact becomes steadily greater. If your core temperature goes above 38.5c/101.3f you should ease off or stop exercising until you cool off[6][7][8][9]. If your temperature goes above 39.7c/103.4f you should terminate your activity and cool off as soon as possible[10]. See Impact of Heat on Marathon Performance for some guidelines on how much heat changes pace.
    • Acclimate. With acclimation, you will do better in the heat, though you'll never do as well as you will in cool conditions. Heat acclimation produces many benefits, including increased blood volume, more rapid onset of sweating, reduced electrolyte levels at moderate sweat rates, and more. See Heat Acclimation Training for more details
    • Take breaks. Taking Walking Breaks can provide time to cool off, allowing you to maintain your training distance. Running a short route repeatedly can give you access to drinks and ice, as well as providing a natural break. You can check for blisters which can be more of a problem in hot conditions. If you're looking to do speedwork, Interval Training is far better than tempo runs as the rest period between intervals allows you to cool off. However, be cautious with faster paced intervals like Tabata HIIT, as the faster pace can cause your core temperature to spike dangerously high.
    • Avoid the heat. Run in the cooler parts of the day such as early morning and later in the evening, avoiding late afternoon. Also aim to avoid the sun both by running shady routes and choosing the right time of day. (Remember sunburn not only has long term health risks, it also reduces your ability to control your core temperature.)
  • Dress for the conditions. What you wear can make a big difference to your performance, comfort, and even safety. However, you must dress for the conditions, as the humidity and sun change things. Running in high and low humidity conditions is rather different. Evaporation will help keep you cool in low humidity, but it's quite ineffective when the humidity is higher. (In the notes below, low heat is roughly <85f/30c, moderate is 85-100f/30c-40c, extreme is >100f/40c, though details will depend on your height and weight, as noted in Running Heat Model.)
    • Moderate heat with low humidity. When the humidity is low, evaporation will help keep you cool. Thin, form fitting clothing like UA's heat gear can spread out sweat over a greater area and keep you cooler than bare skin.
    • Extreme heat with low humidity. When the heat becomes more extreme your sweat rate may not be enough to keep you cool. Under these conditions it becomes worthwhile to wear thicker clothing that will hold more water and spray yourself off. At Badwater I wore a loose long-sleeved shirt that I kept soaked, which made a huge difference. When the heat is above core body temperature, air movement over dry skin will heat rather than cool your body, so it's only when you're wet that wind will help.
    • Low heat with high humidity. These conditions can be deceiving, as the overall heat stress is much higher than you might expect. When the humidity is close to 100%, even small changes of temperature have a big impact on the fastest pace you can maintain without overheating. Cooling in these conditions comes predominantly from air movement across your skin (convection), not evaporation. Your best option is to wear as little as possible in order to expose your skin to the air, and clothing can easily act as an insulator. If you need to cover up because of the sunlight, then wearing very loose-fitting clothes that don't interfere with air movement may be an option. Ideally this loose clothing may act as a radiator for the heat, though in practice this is hard to achieve. Consider thin, form fitting clothes as another approach, but it needs to be as thin as possible. Consider applying ice to provide direct cooling (see below). Wind will help cool you off.
    • Moderate heat with moderate humidity. The combination of the heat and humidity can be both brutal and intractable. The humidity limits the cooling from evaporation and the warm air limits the cooling from convection. In these conditions, applying ice is one of the few ways of cooling off, and without it running can become impractical. Clothing should be selected to spread out the meltwater from the ice, so thin, form fitting clothing is ideal.
    • Extreme heat with high humidity. These conditions are relatively rare, but there comes a point where running becomes impractical and ill advised.
    • Daytime. As you probably know, white clothing reflects heat where black absorbs heat. If you're in direct sunlight, then wearing white is critical, and even in partially shady conditions white clothing is an advantage. A white hat should be used and consider a 'legionaries cap' to help protect your neck and face. See Running Hats for more details.
    • Nighttime. After dark it may be better to wear dark clothing to help radiate more heat.

2 Heat and Fatigue

It is generally accepted that exercise at a constant effort will be voluntarily terminated once the core body temperature reaches about 40c/104f[11]. However, if subjects are allowed to vary their pace freely, they will preemptively reduce their exercise intensity to prevent their core temperature form reaching the critical point[11]. One mechanism for this reduction is that fewer muscle fibers are recruited in hot conditions, even before the core body temperature starts to rise[12]. Elevated core temperature reduces the voluntary maximum force generated, though it is unimpaired when electrical stimulation is used, indicating the central nervous system is responsible[13] . When exercising at a constant Rating of Perceived Exertion, subjects steadily reduced their power output at 59f/15c, 77f/25c or 95f/35c even though their perception of their temperature comfort remained constant[14].

2.1 Mechanisms

Exercise in the heat burns more carbohydrate than in cool conditions[15] . However, it is not clear to me if this is because of a direct change in the use of carbohydrate, or if the hot conditions reduce V̇O2max and therefore the exercise intensity is effectively increased. Exercise in the heat also burns more muscle Protein[16][17], and the waste products from this Protein metabolism could result in mental fatigue due to a rise in GABA[15].

3 Heat Stroke

Running in the heat can kill, as the body's protective mechanisms that normally cause us to slow down can be ineffective. There are a number of risk factors for heat stroke.

  1. Being overweight, as fat can act as an insulator.
  2. Being untrained, as fitness gives some heat adaptation over the unfit.
  3. Lack of heat acclimatization, as this acclimatization gives some protection from the heat.
  4. Thinking you can run faster than you can in the conditions.
  5. Having suffered from heat illness before.
  6. Ignoring warning signs (see below).

Being overweight, unfit and attempting to run hard can be a catastrophic combination. Intense exercise can spike your core temperature and this rise can continue even after collapse as the heat from the muscles warms the blood while the fat reduces the cooling effect.

4 The Warning Signs of Overheating

The best advice seems to be to take things cautiously if you are not used to running in the heat. Pushing yourself harder than normal in familiar heat, or attempting to run normally in heat you are not used to is dangerous. Traveling to a warmer area for a race is especially risky. Look out for the following warning signs, and if you have any doubts, slow down or stop and cool off.

  • Nausea or vomiting. These symptoms can occur before true heatstroke, as running makes digestion harder.
  • Weakness. An unusual muscular weakness could be due to low blood sugar, but elevated core temperature also creates weakness.
  • Headache. This can also be caused by dehydration, or low blood sugar. Having had headaches from each of the three causes, I have found the type of headache is different. My limited experience is that a headache caused by heat is particularly painful and intense.
  • Dizziness or confusion. This is a serious symptom that suggests either extremely low blood sugar or heatstroke.
  • Flushed/Hot Skin. I've found that an early warning sign is the feeling that my skin is burning, especially my face.
  • Panting. Another symptom I've found of overheating is that my Breathing becomes labored beyond what is reasonable for the exercise intensity.
  • Core Temperature. The only sure test is to check your core temperature using something like an in-ear thermometer. Using a mouth thermometer may not be accurate if you've been Breathing hard.

If you have any doubts, stop and check your temperature. Avoid High Intensity Interval Training in the heat; the intense work can spike your core temperature too high too quickly for you to recover. It's possible that a runner that suffers heat stroke may exhibit none, or only one of these warning signs.

5 Using Ice

Ice can be a huge help in hot, humid conditions. I'd recommend trying a Jimbo Bandana while running (as well as for Precooling.) You can also put ice under a hat, though this can be quite painful when the cold hits your scalp. Even holding some ice in your hand, or holding a cold water bottle can help[18]. Pouring water over your head, neck and body is an alternative, but watch out for the shock of the temperature differential. It's important to never use gel packs, only frozen water! Gel packs start off too cold, causing frostbite and skin damage, then warm up too quickly. If you use ice, it will start off just below freezing and then maintain that temperature until it's melted.

6 The effect of clothing color

A study[19] comparing clothing color in hot conditions (38C) and strong sun showed that black clothes result in 2.5x the gain heat from the sun compared with white clothes. Tan clothing of a military uniform gained 1.7x more than white clothes and just shorts (semi-nude) gained 2.2x more. Therefore, it's important to wear white clothes in hot sunny conditions.

7 Tight or lose clothing?

The study[19] of clothing color used black and white versions of the traditional Bedouin clothing, which has two layers of material and allows air to flow freely between them, creating a chimney like effect. This clothing mitigated most of the extra heat absorbed from the black clothing, as the hotter air was able to escape. This suggests that lose clothing may be an advantage, but only if the air can freely circulate. Also, the study used stationary people, so the benefit of loose clothing may not transfer to exercising athletes.

8 See Also

9 References

  1. E. D. B. Goulet, Effect of exercise-induced dehydration on endurance performance: evaluating the impact of exercise protocols on outcomes using a meta-analytic procedure, British Journal of Sports Medicine, volume 47, issue 11, 2012, pages 679–686, ISSN 0306-3674, doi 10.1136/bjsports-2012-090958
  2. E. D. B. Goulet, Effect of exercise-induced dehydration on time-trial exercise performance: a meta-analysis, British Journal of Sports Medicine, volume 45, issue 14, 2011, pages 1149–1156, ISSN 0306-3674, doi 10.1136/bjsm.2010.077966
  3. Roberta S. Erickson, Sharon K. Kirklin, Comparison of ear-based, bladder, oral, and axillary methods for core temperature measurement, Critical Care Medicine, volume 21, issue 10, 1993, pages 1528–1534, ISSN 0090-3493, doi 10.1097/00003246-199310000-00022
  4. ??lker Devrim, Ate?? Kara, Mehmet Ceyhan, Hasan Tezer, Ali Kerem Uluda??, Ali B??lent Cengiz, ??nci Yi??itkanl, G??lten Se??meer, Measurement Accuracy of Fever by Tympanic and Axillary Thermometry, Pediatric Emergency Care, volume 23, issue 1, 2007, pages 16–19, ISSN 0749-5161, doi 10.1097/PEC.0b013e31802c61e6
  5. Marianne M. Nimah, Khaled Bshesh, Janice D. Callahan, Brian R. Jacobs, Infrared tympanic thermometry in comparison with other temperature measurement techniques in febrile children, Pediatric Critical Care Medicine, volume 7, issue 1, 2006, pages 48–55, ISSN 1529-7535, doi 10.1097/01.PCC.0000185476.35550.B2
  6. Andrew T. Garrett, Niels G. Goosens, Nancy G. Rehrer, Mark J. Patterson, James D. Cotter, Induction and decay of short-term heat acclimation, European Journal of Applied Physiology, volume 107, issue 6, 2009, pages 659–670, ISSN 1439-6319, doi 10.1007/s00421-009-1182-7
  7. Andrew T. Garrett, Rob Creasy, Nancy J. Rehrer, Mark J. Patterson, James D. Cotter, Effectiveness of short-term heat acclimation for highly trained athletes, European Journal of Applied Physiology, volume 112, issue 5, 2011, pages 1827–1837, ISSN 1439-6319, doi 10.1007/s00421-011-2153-3
  8. R. A. Neal, J. Corbett, H. C. Massey, M. J. Tipton, Effect of short-term heat acclimation with permissive dehydration on thermoregulation and temperate exercise performance, Scandinavian Journal of Medicine & Science in Sports, volume 26, issue 8, 2016, pages 875–884, ISSN 09057188, doi 10.1111/sms.12526
  9. Mark J. Patterson, Jodie M. Stocks, Nigel A. S. Taylor, Sustained and generalized extracellular fluid expansion following heat acclimation, The Journal of Physiology, volume 559, issue 1, 2004, pages 327–334, ISSN 00223751, doi 10.1113/jphysiol.2004.063289
  10. Oliver R. Gibson, Gareth Turner, James A. Tuttle, Lee Taylor, Peter W. Watt, Neil S. Maxwell, Heat acclimation attenuates physiological strain and the HSP72, but not HSP90α, mRNA response to acute normobaric hypoxia, Journal of Applied Physiology, volume 119, issue 8, 2015, pages 889–899, ISSN 8750-7587, doi 10.1152/japplphysiol.00332.2015
  11. 11.0 11.1 R. Tucker, Thermoregulation, fatigue and exercise modality., Med Sport Sci, volume 53, pages 26-38, 2008, doi 10.1159/000151548, PMID 19208997
  12. R. Tucker, L. Rauch, YX. Harley, TD. Noakes, Impaired exercise performance in the heat is associated with an anticipatory reduction in skeletal muscle recruitment., Pflugers Arch, volume 448, issue 4, pages 422-30, Jul 2004, doi 10.1007/s00424-004-1267-4, PMID 15138825
  13. Nybo, Lars. "Hyperthermia and fatigue." Journal of Applied Physiology 104.3 (2008): 871-878.
  14. R. Tucker, The rate of heat storage mediates an anticipatory reduction in exercise intensity during cycling at a fixed rating of perceived exertion, The Journal of Physiology, volume 574, issue 3, 2006, pages 905–915, ISSN 0022-3751, doi 10.1113/jphysiol.2005.101733
  15. 15.0 15.1 T. Mündel, Exercise heat stress and metabolism., Med Sport Sci, volume 53, pages 121-9, 2008, doi 10.1159/000151554, PMID 19209003
  16. RJ. Snow, MA. Febbraio, MF. Carey, M. Hargreaves, Heat stress increases ammonia accumulation during exercise in humans., Exp Physiol, volume 78, issue 6, pages 847-50, Nov 1993, PMID 8311952
  17. FE. Marino, Z. Mbambo, E. Kortekaas, G. Wilson, MI. Lambert, TD. Noakes, SC. Dennis, Influence of ambient temperature on plasma ammonia and lactate accumulation during prolonged submaximal and self-paced running., Eur J Appl Physiol, volume 86, issue 1, pages 71-8, Nov 2001, PMID 11820326
  18. AR. Hsu, TA. Hagobian, KA. Jacobs, H. Attallah, AL. Friedlander, Effects of heat removal through the hand on metabolism and performance during cycling exercise in the heat., Can J Appl Physiol, volume 30, issue 1, pages 87-104, Feb 2005, PMID 15855685
  19. 19.0 19.1 Amiram Shkolnik, C. Richard Taylor, Virginia Finch, Arieh Borut, Why do Bedouins wear black robes in hot deserts?, Nature, volume 283, issue 5745, 1980, pages 373–375, ISSN 0028-0836, doi 10.1038/283373a0