Summer Safety - Hades Edition
Welcome to August. In South Florida, that means life threatening pavement temps and soggy air. I will steer toward safety in this post, but even seasoned runners need to adjust their gameplan for training in this sweat lodge.
Look for the signs of DEHYDRATION early. Firstly, the water you lose is visible. If you normally develop a sexy glow and this run, you’re headed toward soggy socks, you need to be replenishing that loss as soon as convenient. Past sweating? Head home. Recovery can be difficult or impossible on the move.
Another sign of water loss is how much you need to drink post-run to feel human again. How much water? There is a thing where you weigh yourself, then the water you take in and then your weight again. You may not need to do all that. (Squeamish?: Go to the next paragraph.) Take a peek at your pee. After a heavy effort in the heat, you should have color, but it should not look like you just woke up from a college bender. Picture more lemonade than apple cider/iced tea. Summer headaches after runs can be the result of drawing down your fluids and then replenishing the empty well.
Next, SALT & SUGAR. Your sweat loss is throwing off your chemistry. As you lose salts and replace with only water, you are setting up a dilution that may need to be addressed. There is a 5-6 times difference in how much salt you lose, so this replacement. Hints your on the high side are salt marks on clothes, sweat that stings your eyes, headaches, etc. Apparently, studies show you have a good sense if you are a high salt sweater. Blood sugar losses are the result of higher efforts. Heat-fest runs should be slower and should take into account the sauna summer. More info here: https://www.runnersworld.com/nut.../a20784078/pass-the-salt/
REAL PROBLEMS: I haven’t seen this firsthand, but we should look for this in ourselves and our running buddies. Be aware of dizziness, confusion, lack of sweating, cotton mouth, etc. You need to get them cool and assess whether you need medical assistance. Another reason to run with a pal.
Lastly EXTRACTION PLAN. Every runner should have an exit plan. Carry a phone, ID and maybe some cash. A twisted ankle, muscle cramps, digestive disaster, etc. can all appear out of nowhere. Have Uber or a friend in mind for your quit plan. My personal plan is to order a replacement license through here https://services.flhsmv.gov/virtualoffice/ and write your spouse/ emergency contact info on it. Next, order a duplicate credit card. Keep these two and your phone with you and you are ready for impromptu Panera’s or the paramedic. Switching the two back and forth to your wallet is folly.
GOOD WORK: This club has been careful and smart about training. Let’s crush another summer and fight off predictable challenges such as the Florida Furnace.
Craig