Tips to prevent Dehydration

With the summer months come heat and with that: dehydration. Listed below are some tips to stay safe while running in the heat and to prevent dehydration.

1. Avoid Wearing Cotton: Cotton soaks up sweat, causes the material stick to your skin, and promotes body heat buildup. Several different materials wick perspiration away from your skin. These fabrics are designed to create a cooling effect as moisture is pulled away from the skin.

2. Wear Sunscreen: Direct sunlight will drain your energy especially if given the chance to burn your skin. Run in the shade when possible to avoid direct sun and scorching pavement. Also, wear a cap to shade your eyes and face from the sun.

3. Take time to adapt to the heat: Allow your body a week or two to get used to the heat. If hot weather starts suddenly, do shorter runs and gradually build up your endurance to pre-heatwave distances.

4. Run in the cooler parts of the day: Run before sunrise or after sunset. If you do run when there isn't much light out, make sure to wear clothing that is reflective or wear a bright safety light to help others spot you.

5. Stay hydrated: Drinking adequate fluids is important all the time (pre-run, while running, and post-run). Fluids, especially water, are very important when running in the heat. The longer the distance the more fluids a runner will lose. Plan your running routes to go past a shop so you can buy a drink, or past taps where you can fill up your water bottle. You could even take time to place water out on the course before you start your run. Other ways to stay hydrated and cool during a run is take fluids with you on your run (i.e. fuel belt) and even to pour water over your head at different intervals. Post run, it's equally important to continue to drink to keep your body hydrated.

6. Use Sports Drinks: Runners should also be aware of a reduction in electrolytes along with a loss of sodium through increased sweating. Loss of electrolytes/sodium is especially critical for those running more than 60 minutes. There are several sports drinks on the market that can help replenish the loss of electrolytes and sodium. Make sure and try one or more of the well-known brands such as Powerade or Energade.

Related articles

• When training, make sure you drink enough water (seattletimes.nwsource.com)
• Dear Sports Scientists: Will drinking fluids keep me cool? (sportsscientists.com)
• Energy Drinks 'No Good For Gym' (simplysweat.com)

Watch your Step

Most of us have, at some time in our running careers, had a fall. Some are worse than others, but all are quite embarrassing, and often due to our own clumsiness, and not paying enough attention.

From About.com: Running & Jogging

Often someone or something else -- a cyclist, runner, or bad conditions -- is to blame for a wipe-out. Follow these tips to help prevent falls during your runs:

Pay attention. Keep your head up and look ahead -- about 10 to 20 feet in front of you. Try not to look down at your feet, so you can see what's coming. Not only is this important for your safety, it's also proper running form . This is especially important when running on trails , when you can hit obstacles such as rocks, roots, logs and branches.

Be careful on the downhills. Many falls occur on the downhill, so be extra careful when running downhill. Control your speed and keep your head up, so you can avoid obstacles.

Make sure your shoes are tied. This sounds like common sense, but I'm surprised at how many runners I see with dangling shoelaces. Most shoelaces on running shoes are extra long, so be safe and double-knot them.

Watch out for cyclists and other runners. Avoid collisions (and subsequent falls) with other runners or cyclists by always being aware of your surroundings and practicing good communication. If you're approaching another runner or cyclist and need to pass them, communicate with him and let them know on which side you're trying to pass. Before you stop or turn around, look back and make sure your path is clear.

Use extra caution at race starts. I've seen so many falls at the beginning of races. Runners often stumble when they try to pass slower runners, get jostled by the crowds, or trip over a water bottle or piece of clothing that someone discarded at the start. When you line up at a race start, make sure that you're in the right position for your pace and be on the lookout for discarded items.

Same goes for water stops, too. Crowds and wet, slippery pavement make hydration stops another common wipe-out zone. Watch for runners stopping suddenly at the water stops and look for big puddles of water. And, although it's OK to throw your cup on the ground at a water stop, you should try to toss it where other runners can't trip over it.

Plane kills Runner

Running with an iPod? Read the article below and then think again about your safety.

I reckon the safest way to run while listening to your iPod, would be to have only earphone in, leaving your other ear 'open' to hear possible dangers like vicious dogs, cars, motorbikes etc... not only crash landing planes!


17 March 2010

A single-engine plane making an emergency landing struck and killed a runner wearing headphones yesterday.

Robert Gary Jones from Georgia in the USA was jogging along the beach whilst on a business trip in South Carolina, listening to his iPod, when he was hit by a single-engine plane making an emergency landing.

Granted, the plane had lost it's propellor and was "gliding" to landing, but this tragic story shows the perils of listening to an iPod when running. Jones would have most certainly heard something had he not been listening to music when the incident occurred.

Listen to music safely on the road

For those of us who run with an iPod or MP3 player, here are some hints on staying safe while you enjoy those motivational tunes.