Beat the Heat

"It's not what you are, but what you don't become that hurts."– Oscar Levant

A week from Saturday, on May 11, I am running   a 25 k at Quicksilver in San Jose with youngsters Jonathan, Tara, Alpha. As the weather is changing from hot to hotter, it’s important that we get acclimated to the change in temperature. This means conditioning in and for the heat.  There is no other way of training for running in the heat without prior hot weather training.

Any training or conditioning having to do with the heat means the following: hydration, electrolytes, sunscreen and appropriate clothing. For me, that means taking an extra water bottle and making sure that I have enough Succeed salt tablets in addition to my Gatorade or Cytomax. I also make sure to use sunscreen especially around my nose and ears. If being in the sun for a long time, I’ll wear a hat that looks like I’m in the foreign Legion for my extra sun protection.

Some of the issues or health problems associated with not getting enough liquids, especially for people 65 and older and overheating and could increase the risk of include: 1. underlying diseases such as congestive heart failure, diabetes, and chronic productive pulmonary disease. 2. Trouble walking or moving around. 3. Dementia or other problems with thinking skills. 4. Overweight or obesity. 5. Age-related changes to the skin including reduced function in sweat glands.

According to Blue Shield of California Newsletter, Spring/Summer 2013, avoid drinking cold drinks because they can cause stomach cramps .Further, medications may also cause dehydration or affect the ability of the heart, blood vessels or sweat glands to respond to the heat. And stay away from alcoholic beverages because they actually cause you to lose more fluid.

For me, I really notice the change in temperature prior to acclimating to the heat. I remember going up Maine Bar (a trail that Jonathan dreads) and simply having to stop during my uphill climb. When I have to stop and get my breath, I know that I’m not acclimated. Hopefully, I won’t have to stop and get my breath during our Quicksilver trail competition because there is plenty of elevation change. However, during the run I will quickly know whether or not I’ve had enough prior heat training.

Remember, keep moving, laughing, smiling along with rhythmic breathing.