Run Perfectly in Hot
If the outside temperature increases, our bodies may 't dissipate heat as efficiently.  In the summer months hit, you could be tempted to abandon running for jump through a sprinkler or napping in a hammock.   Our bodies have a natural inclination to become less energetic.  Add other hot-weather roadblocks, like allergies, dehydration, and even interrupted sleep, and you might consider storing your sneakers in the closet until autumn.  Not so fast.  Your functionality doesn't need to suffer simply because temperatures have been ramping up.  Here's the best way to put the sizzle back in your summer running.


Run Quite Early or Quite LateAlthough the sun is highest in the sky at noon, the ground 's surface heat peaks between 5 and 3 p.m. Run in mid-night or you'll be able to run early in daytime.  Wear only shorts and shoes.  If you may 't move early, proceed as late in the day as possible.

DrinkWhen it's hot, drink at least two cups of water than usual and should you're going out early, hydrate through the day before.  The guideline is to aim for 16 to 32 ounces of fluid per hour of exercise, approximately three to six ounces every 15 to 20 minutes.  Start looking for a drink that contains 25 to 50 g of carbohydrates, 230 to 345 milligrams of sodium, and 40 to 100 milligrams of potassium.  Ensure you hydrate with fluids containing electrolytes because you will be sweating a lot of salt out.

Wear the ideal StuffLight-colored clothing reflects heat, and a loose fit lets air circulate.  Hats are helpful for more than simply blocking beams.  It's possible to pack ice under your hat.  The cooling effect of the water running down over you'll make all the difference.  Run using a light-weight top that wicks.  Skin temperature will stay cool for a more pleasant run.

Hurry EasySave the 26.2-milers for autumn, because the optimum marathon fever is 54??   Each seven levels above that, your overall time slows by a minute or more.  10-K race speed in 80 degrees is at least 10% slower than at 60 levels.  Jeannie Runyon of Pace, Florida, says she and her husband stick to neighborhood 5-Ks.  They have sprinklers setup as cooling stations at the end line.   You can't expect to race out - says Jennifer Kimble of Dallas.

Assess the IndexMoist air melts your body's ability to cool itself during perspiration.  The heat index combines equilibrium with relative humidity to supply you with the apparent temperature--how hot it really feels--and the National Weather Service issues a heat advisory when that strikes 105.
EnjoyPut on a pair of lightweight racing shoes, sunglasses, and racing shorts, and run shorter paths more often.  Feel as if you're flying.  Cool off by standing under a garden hose, taking a cold shower, or getting in a pool.  It is possible to jump in the pool and cool off my body until beginning again.

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