If you've been running in the afternoons lately, you know all too well that the temperature has been above average for most of the summer. In fact, we're experiencing the third hottest summer on record with more than 43 days that have exceeded 100 degrees -- and we're just in the first week of August.
Given these extremes, if you're just now starting a running or walking program, you'll want to be a little more cautious than if you were starting in the spring or fall. It takes about 15 outdoor sessions to get used to the heat. Keep the pace slow and be in tune to your body; take breaks when you feel you need them. Make sure you're hydrated before you start and then make sure you stay hydrated during the run. If you're running on Central Texas greenbelt trails, it's a good idea to carry your own liquids. It's also a good idea to determine your sweat rate, especially if you're away from drinking water for long periods of time. Each pound of weight loss translates into 16 ounces of fluid loss.
The average person loses 25 - 45 ounces of fluids per hour of exercise. However, depending on conditions, your sweat rate could be greater. Alberto Salazar lost 125 ounces per hour while training for the 1984 Summer Olympics. Fluid absorption rates run between 20 - 40 ounces on average. Many athletes experience a greater loss than their absorption rate which leads to dehydration, no matter how much they drink. They simply can't absorb more than they're losing. That's why you wont find any marathons scheduled in the summer months.
Electrolytes are also lost through sweat and should be replaced. Powders, gels and premixed drinks do a good job of getting electrolytes back into your system following a run.
During the summer months, it's hard to beat the two mile stretch of trails on the Lady Bird Hike and Bike Trail between Mopac and South First Street. On the south side of the lake you'll find the water coolers we keep replenished. Many runners go back and forth between the coolers to make sure they get the hydration they need to keep going. There, you can also find outdoor showers where you can get a quick cool down of your core once you're done. If you need a quicker cool down you can take advantage of Deep Eddy Pool near the Mopac pedestrian bridge or cross over Zilker Park and take advantage of Barton Springs Pool with its 68-degree spring water. Just beyond the pool grounds, towards the lake, are some steps that will take you to the water -- free of charge! -- where you can cool down. By cooling your core temperature through a quick dip in a pool, the lake or underneath a shower, you can recover more quickly and be ready for the rest of your day. Without doing so, it could take you several hours to cool down.
Keep in mind, too, that when it's this hot, it won't take very much effort to get to the same heart rate experienced in cooler temperatures. So, you're pace may be a little slower because your body is expending greater amounts of energy to cool itself. If you feel the need to go faster and run intervals, run when it's cooler, which means in the wee-morning hours. That's the coolest time of the day. Another alternative is to run and cool down with a dip in the pool or under the hose or shower and then run some more. There's no need to remove your shoes as they are already wet from sweat anyway. Run, cool down, run some more, cool down and repeat.
Last but definitely not least, don't forget about the UV Index. Running for an hour exposes the body to a tremendous amount of ultraviolet rays so you'll need protection. There's been concern about some of the products on the market and whether or not they really do what they're supposed to. Research this topic so you don't subject your skin to abnormal amounts of sun exposure. If you prefer to run on a track with no coverage, you may want to move over to Lady Bird Lake where you'll find long stretches of shaded trails to protect your skin from damage. The shade will also keep you a little cooler.
Stay cool.
Paul Carrozza is the owner of RunTex one of the worlds largest stores devoted exclusively to running and the hub of Austins running community with an estimated 30,000 avid runners. An accomplished All-American athlete and a seasoned coach, Carrozza is a Member of President Bushs Council of Fitness and Sports, Co-Chair of Governor Perry's Advisory Council on Fitness for the State of Texas and Chair of the Mayor of Austin's Council on Fitness.