Colorado Springs Eagles tackling the Purple Heart Workout Monthly Mission in 2023.

In the military, you’re taught to push your limits and power through when things get tough. But, when it comes to running in the heat, that’s not a good strategy.

Running in the heat greatly increases your risk of heat exhaustion.

We’re here to break down the signs of heat exhaustion and offer some tips to help you run smart during the summer months.

Let’s get into it.

What is Heat Exhaustion?

Heat exhaustion is what happens when your body’s cooling system is pushed to its limits and can’t cool you down properly. The result? Your internal temperature rises and you overheat.

Symptoms of heat exhaustion include:

Heavy sweating
Feeling faint or dizzy
Rapid pulse
Headache
Nausea
Cool, clammy skin
Goosebumps

If you’re running in the heat and experience any of these symptoms, stop immediately. Get inside, cool down, and drink plenty of fluids.

If left untreated, you could experience a heat stroke.

How to Prevent Heat Exhaustion

When it comes to running in the heat, the key is to run smart and focus on preventing heat exhaustion.

Here’s how.

Get acclimated to running in the heat by gradually increasing your exposure to hot conditions over a couple of weeks.
Stay hydrated before, during and after your runs.
Wear the right clothing for running in the heat.
Run early in the morning, late in the evening, or indoors on a treadmill.
Listen to your body and don’t be afraid to call it quits if you’re getting too hot.

What to do If You Experience Heat Exhaustion

Even if you take all of the right precautions, you may still experience heat exhaustion.

If you experience heat exhaustion on a run, here’s what you should do:

Stop running immediately.
Find a shaded area or go indoors.
Use a cooling towel, ice, or jump into a swimming pool to help lower your body temperature.
Rehydrate your body with electrolytes.
Seek medical attention if your symptoms do not get better or worsen.

Remember, when it comes to running in the heat, the key is to run smart. Prioritize your health and safety so you can keep logging those miles well into the cooler months.

Want more running tips and inspiration?

Download the Team RWB Member App and join our Running Activity Group for more training tips and inspiration. Plus, they offer encouragement while you work toward your running goals.

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