Adaptations include better heat transport through the circulatory system, sweating at lower temperatures, a doubling in activated sweat glands and a lower percentage of electrolyte loss in sweat.

Despite these adaptations, running in the heat can be a challenge and sometimes dangerous if you don't take necessary precautions. What can you do to play it safe and still get in your mileage?

Slow down
Drink plenty of fluids and electrolytes.
If you sweat heavily, consider salt tabs
Choose routes in the shade.
Take walk breaks.
Run during cooler hours of the day.
Wear proper clothing - light colors, tanks, dry wicking materials, visors.
Heed heat advisories.

Signs of heat illness include:

Dizziness
Cramping
Clammy and red skin
No sweating and red skin (dangerous)
Goosebumps - feeling chilly in the heat

If you experience any of these signs, it's time to get off the course and live to run another day!

Running Tips

Did you know it takes four to eight weeks to adapt to running in heat?