In the summer months, climbing temperatures can make outdoor exercise more strenuous and even potentially hazardous, especially an outdoor exercise like running. Fortunately, measures can be taken to prevent heat-related problems like cramps and exhaustion, and ensure that the summer months are both enjoyable and healthful for runners.

The Value of Hydration

Maintaining adequate levels of hydration is the single most important measure to take in preventing heat injuries. According to Dr. Stephen Pribut, a podiatrist in Washington D.C. specializing in sports medicine and biomechanics, drinking a sufficient amount of water throughout the day and while running is crucial in higher temperatures. Pribut advises drinking plenty of fluids before exercise, then a cupful every 10-15 minutes while running. It is best to either bring along water or a sport drink, or to plan a running route that passes several water fountains.

After running, Pribut suggests replacing fluids with both water and sport drinks, which replenish the body's electrolytes and carbohydrates that were lost through sweat. It is also important to note that beer, coffee and other caffeinated drinks do not count toward the suggested 6-8 glasses of water per day, as both alcohol and caffeine are diuretics that contribute to overall fluid loss.