Tips for Running in Warm Weather
by Lewis G. Maharam, MD, FACSM
Medical Director, New York Road Runners and ING New York City Marathon
Please follow these guidelines before, during, and after the NYC Marathon Presented by NIKE:
Run within your capabilities. Do not push yourself in the heat. The most common cause of heat illness is running too hard in hot conditions.
Consume salt before and during the race. Eat one salt packet (available at any fast-food restaurant) at the start line, and another salt packet halfway through the race. Salt will be available at the medical aid station at the start and at medical aid stations along the course if needed.
Drink enough. Drink throughout the day, so that your urine remains plentiful and pale yellow. Even mild dehydration (scant, dark-yellow urine) will make you feel sluggish and tire early during exercise, and can increase the risk of heat-related problems during exercise. In the heat, sports drinks are better than water because the sugar and salt they contain form an “active pump” that transports fluid to cells more quickly than water alone.
Do not overdrink. Drinking too much is as bad as not drinking enough. The best way to hydrate healthily is to drink when you are thirsty. Do not drink if you’re not thirsty, and drink no more than one cup (8 ounces) every 20 minutes while running or walking. Drink cool fluids; all water and Gatorade Endurance Formula at official fluid stations along the course will be cooled.
Protect yourself from the sun. Wear a cap or visor to shield your head, face, and eyes from the sun’s burning rays, and wear sunglasses to protect your eyes. Use sunscreen on exposed skin, even on overcast days.
Use the spray stations along the course and at the finish to cool off. If you are overheating, a cool spray will cool you down quickly and have a lasting effect as the water evaporates from your skin. Use the iced towels provided at the finish to cool your body.
Do not consume any products that contain caffeine, ephedrine, or pseudophedrine, or any cold medicines or anti-diarrhea medicines with dehydrating agents in them. These products may increase your risk for heat illness.
STOP at a medical aid station along the course or at the finish if you are feeling warm or unwell.
