Tips for acclimatizing to running and walking in the heat

Same location on one of my runs – 3 months apart

In some parts of the country we seem to have gone straight from cold winter conditions to hot summer conditions with nothing in between. Luckily our bodies are equipped with a great natural cooling system, however, it does take a few weeks of running/walking in the heat in order to acclimate. Here are some tips on how to adjust and run and walk safely through the summer months:

• Timing: Run or walk early in the morning or in the evening when the sun isn’t at its peak. (note: morning runners tend to experience more humidity while evening runners tend to experience higher temperatures)
• Hydration 1: Carry water with you and drink to thirst. Your body will cool itself by sweating and these fluids need to be replaced in order to prevent dehydration.
• Hydration 2: If you’re heading out for longer than 30 minutes, add some electrolytes to your drink mix to replace the salt and minerals lost in sweat.
• Clothing: Wear a ventilated hat with a brim and light coloured, loose and ventilated clothing. This will help to keep the direct sun off your body while allowing your skin to release heat.
• Skin: Wear waterproof sunscreen and apply it at least 20 minutes before heading out.
• Flexibility: For longer runs or walks, consider breaking them up into two sessions (morning and evening) or doing part of them indoors until you’ve acclimatized to the heat.
• Patience: Run/walk by effort rather than your usual pace while you’re acclimatizing. Give yourself a chance to adapt to the new conditions.
• Smarts: If there is a heat or smog alert, consider taking a break by doing some cross-training indoors or in a pool.
• Stop: If you experience any of these symptoms: light-headedness, dizziness, nausea, prickly skin, headache.