Some runners adore summer, its intense heat, humidity so thick you swear you could cut it with a knife, while others dread its onset. A runner takes two steps out the door in July and abruptly begins pouring sweat. If that’s your cup of tea, congratulations. You’ve got two more months of that to enjoy.
Imperative atop all the ensuing discussion of apparel and other tidbits of running wisdom is the frequent, liberal, and assiduous application of sunscreen, at least 30 SPF, on all exposed skin, on all days, including cloudy ones. The rays of the sun have no difficulty penetrating a simple layer of water vapor; many bad sunburns have been incurred on cloudy days. Rule Number One: Always use sunscreen.
In extreme conditions, like a hot July afternoon, various types of moisture-wicking apparel become not only a benefit but downright necessary. To run in East Tennessee in a cotton T-shirt is to become quickly enshrouded in a heavy, clinging, clammy blanket of wet, abrasive cloth. Discomfort, chafing, and heat exhaustion could all be in your immediate future. Clearly the lightweight, breathable, perpsiration-wicking textiles provide the runner with a significant advantage over cotton.
Or over no shirt whatsoever. Men often doff shirts entirely when it gets hot, and they do this at risk of several things. Scientists (and surfers) have known for years that a light layer of white cloth between your skin and the probing scorching rays of the sun can and do offer not only protection against lethal ultraviolet rays, but keep the ambient temperature of the skin several degrees cooler. Clearly, however, the biggest reason to wear a shirt is protection against the long-term damage to the skin that can cause life-threatening skin cancers. To ignore that threat is risky and foolish
During the first running boom of the1970’s, men and women alike all wore tank tops of either nylon or cotton. Technological advances aside, those skinny-strapped singlets still seen atop the shoulders of many runners allow too many of the blistering rays of the sun to reach the skin. Preferable would be a sleeveless shirt, unfortunately thought of as muscle T’s by many men, simply because most of the shoulders can be protected while still maintaining the open armhole for air to circulate and cool the torso.
Covering the body from the scintillating rays of the sun extends to the top of the head, too, and not just for those follicly-challenged men afflicted by male pattern baldness. Even those blessed with luxuriantly thick tresses can still be subjected to traumatized skin surfaces when exposed at length to the sun. It’s easy to remedy: caps and do-rags made of coolmax or other breathable textiles are readily available. They’re lightweight and can be tossed imperiously into the laundry when dirty.
Another essential is a good pair of sunglasses. Providing protection against the blinding glare of the sun allows reduced risk of sunlight-related eye disorders, including cataracts and macular degeneration, two leading causes of reduced vision in the United States. You don’t have to seek out high-end shades, either; many inexpensive sunglasses offer both UVA and UVB protection.
Probably the biggest factor that can make or break the runner during a humid continental summer is hydration. The rule is simple: hydrate, hydrate, HYDRATE! Get in the habit of drinking water from morning until night. Have a glass of water on your nightstand or bathroom vanity and drink it when you wake up. Believe it or not – and this comes from a confirmed caffeine addict – that first glass of water does more to awaken and jumpstart me than the first cup of tea. Think about it: those eight hours during which you’re immersed in slumber are accomplished totally without hydration, probably the only eight hours during which that happens. You wake up dry as a bone, your cells crying for sustenance; it makes sense that the first thing to do is supply the body with the most essential substance known to mankind – water.
But don’t stop there. During hot weather, and especially during preparation for a hot weather run, or even more importantly, a race or tough workout, a runner should be imbibing so much water (including some sport drink to provide electrolyte supplementation) that the path between you and the bathroom becomes very familiar. While in the bathroom, take a peek at the liquid you expel; if it is relatively clear, that’s good news. If, however, urine is colorful, you are dehydrated and should immediate set about correcting that condition. When you think you’ve had enough, drink some more.
Remember this: if during a run you become or, even worse, start out a run thirsty, it’s too late; there’s nothing that can be done to forestall a run beset by dehydration. Think ahead. The only drinking problem you need worry about is not drinking enough.
A quick caveat about drinking problems, specifically alcohol and caffeiene. Both substances are diuretics, meaning they induce excessive urination, and should be consumed in moderation. Water is best, supplemented by sport drinks. Save the brew for after the run, and even then, continue drinking water, as well.
Ruuning at times other than the heat of the day can be helpful, although there’s no totally perfect time to run. Early morning, while certainly cooler, offers energy-depleting humidity levels exceeding saturation levels, while evening temperatures during the hottest parts of summer often don’t cool down much until nearly midnight. The good thing is that whenever we run, no matter how hideous the temperatures and humidity, we will eventually get acclimitized and be able to run with somewhat less difficulty.
The bottom line is that the runner will not – I repeat, will not – be able in summertime to replicate a performance level achieved during ideal weather conditions. It is physiologically impossible. The body is programmed first and foremost to survive. That dictates that its job during high temperature exertion is to remove heat from the core of the body. Blood will be diverted from secondary activity – like moving oxygen from the lungs to the muscles – to its primary job, cooling the core, i.e., surviving.
But don’t give up. Don’t retreat inside to the mind-numbing repetitiveness of a treadmill. Get outside and play; go for a run. But consider carrying some water with you; there’s lots of effective hydration packs available. Or be willing to stop and catch a drink at a water fountain. You’ll be surprised by how good it feels when the sweat begins to evaporate from your skin as you resume your run. And don’t hesitate to cut a run short if you realize you’re dehydrated; the dangers of heat exhaustion and heat stroke are well-documented. Expect that it might take a few extra minutes to complete your usual route. Better still, be creative and seek out the cooling protection of the woods. It’s often several degrees cooler, as well as delightfully shady, underneath the tree canopy.
Enjoy summertime running. With a bit of forethought and preparation, you’ll emerge on the other side stronger and fitter, looking forward to the blissful cooler weather of autumn.
