Hot weather running

The heat can make it difficult to get all your training in but there are ways to make it a little more comfortable.

The two major issues with the heat are air quality and heat stroke. If you suffer from a respiratory issue you should either run very early in the morning before the low level ozone gets cooked by the sun, run on a treadmill or even consider not running on air quality days.

Heat stroke is also a serious concern and can be deadly. Here are some tips for keeping cool:
- Drink lots of water or sports drink that can replace some of the electrolytes you lose while sweating.
- Run when it's cooler outside either early in the morning or late at night.
- Try to pick a shady route and make mental notes of where there are water fountains or other places to get a drink.
- Make sure someone knows how long you will be out and where you are going.
- Wear light coloured materials and a hat.
- Don't forget the sunblock.
- You will also be more comfortable in technical fabrics that wick the moisture away from your body and help you keep cool.
- Slow down and take it easy, don't forget to cool down slowly at the end of the run.
- Know the signs of heat stroke and get help if you are not feeling well.

Just in case you're not sure, here are the symptoms:
- headache
- dizziness
- disorientation, agitation or confusion
- sluggishness or fatigue
- seizure
- hot, dry skin that is flushed but not sweaty
- a high body temperature
- loss of consciousness
- rapid heart beat
- hallucinations

So if you feel like you are drunk and it's 40°C and giant spiders are painting the buildings around you, it's probably time to ask for help!