Running in the summer? There’s a few things you should know. Runners are highly susceptible to health risks when running in the summer heat. Your body reacts differently in a hotter climate than it does in a colder one, and you may wonder why your stamina and time may have decreased for your summer runs. First, let’s take a look at what is going on inside your body when running in the heat.

As your muscles are exercised, your body temperature increases. The higher your body temperature, the more your blood flows to the surface of your skin to help rid some of this excess heat; this is when you start sweating. Our sweat is not actually cooling us down, but rather it is the evaporation of our sweat on our skin that keeps us cool. If you are running in high humidity, it is harder for the sweat to evaporate into the overly saturated air. Sweat actually comes from the plasma in our blood, which means that blood volume also decreases a little with excessive sweating. You are also losing electrolytes, which means that you not only need to stay hydrated but also need to consume fluids that contain electrolytes (such as sports drinks, and or electrolyte powders/supplements).

With more of your blood reaching the surface of your skin, it means less blood in your already hard-at-work muscles. This means that your heart is picking up the slack and working a lot harder than it might be used to. With an increased heart rate, runners become susceptible to headaches, nausea, fatigue, and even dizziness and fainting. There is also the risk of heatstroke, which can cause serious complications and even death.

This is why it is very important to know your limitations when running in heat. For instance, you may need to lower your pace and may need to hydrate more than you normally do. There are many ways to stay safe when running in heat and they are worth taking a look at.

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