With coronavirus cases still climbing, and gyms across the country still closed, millions of people are in search of alternative ways to stay in shape this summer.
Virus concerns and closed facilities will force more people to exercise outdoors.
According to experts, much of the United States is trending towards a “hotter than average” summer in 2020.
High temps, overexertion, masks, and the tendency for people to never be hydrated enough, could lead to potentially dangerous health situations.
The easiest way to exercising in the summer sun and avoiding heatstroke is to take tips from experts. There might be no better expert than a man who makes his living running in extreme temps.
Patrick Reagan is an ultra-runner and coach and winner of the Javelina Jundred – a hundred-mile race through the Arizona desert – three years in a row.
Based in Savannah, Georgia, Reagan spends over 300 days a year running in hot conditions.
Runner’s World asked Reagan for some tips on beating the heat, but before diving into the ultra-runners suggestions, here are the actual symptoms of heatstroke.
- A temperature of 104ºF or higher
- hot, dry skin
- a racing heartbeat
- confusion, agitation, slurred speech, seizures, loss of consciousness
Reagan made several suggestions, but here are the three most crucial tips to remember.
TIP #1: Pay close attention to hydration: “The right amount of food and water intake varies per person, but the rule of thumb Reagan suggests is to double your intake of water or hydration on really hot days. As a baseline, he recommends taking in about 20 ounces of water per hour plus 200 calories. Practice eating and drinking in the heat to train your gut to handle fluids and food in those conditions.”
TIP #2: Get creative with cooling: “When the heat is on, find ways to keep ice or cold water next to your skin. The easiest way to do this is by dipping your hat in cold water before a run or in a stream during a run. A more advanced and more effective way is to fill pantyhose or a bandana with ice and wear it around your neck. You can also use a hat that carries ice in it, which helps your body regulate temperature better.”
TIP #3: Cover up: “In areas with exposure, use light and protective clothing to keep the sun off your skin, such as a sun shirt, UV arm protectors, and a running hat with a flap that covers the back of your neck. Sunscreen is great for places not covered by clothing, too. The less your skin is exposed to direct sun, the better.”
Head over to Runner’s World for more tips on staying cool during summer workouts and long runs.
[via Runner’s World]