8,153
edits
Changes
From Fellrnr.com, Running tips
no edit summary
* 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!
* Cold drinks can also help lower your body temperature, but don't drink too much without electrolytes (see above tip on hydration)
* Wear white. It may not be your favorite color, but it is the coolest(see below).
* [[Under Armor Heat Gear Top]] in white can keep you cooler than bare skin
* Wear a (white) hat. In very hot, sunny conditions, a 'legionaries cap' can help protect your neck and face. See [[Running Hats]] for more details.
* Even holding some ice in your hand, or holding a cold water bottle can help<ref name="Hsu-2005"/>.
* Some antidepressant medications have been linked to heatstroke.
=The effect of clothing color=
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.
=Tight or lose clothing?=
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.
=See Also=
* Running calculators
=References=
<references>
<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>
<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>
<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>
