• Hydrate! For every 20 minutes of running you lose between 6 and 12 oz. of fluid. Pre-hydrate by drinking 10–15 oz. of fluid 10 to 15 minutes prior to running, and every 20–30 minutes while running. A persistent elevated pulse after your run and dark yellow urine are indications of dehydration.
• Stay Cool! Run in the early in the morning or after sunset. Avoid running outside if the heat is above 98.6 degrees and the humidity is above 70-80%. Sweat evaporating off of the skin helps regulate body temperature. If the humidity is so high that it prevents the evaporation of sweat from the skin you can overheat.
• STOP RUNNING if you become dizzy, nauseated, have chills, or cease to sweat. Find shade, and drink water or a fluid replacement drink. If you do not feel better, get help. Heatstroke is the body failing to regulate its own temperature, and core temperature continues to rise. Symptoms include confusion or unconsciousness, and skin that is red, hot, and dry, even under the armpits. Heatstroke requires emergency medical treatment.
• It’s always a good idea to tell someone where you are running and how long you will be gone. And carry identification.
• After 60 minutes, you’ll need to start using a sports drink or gel or a salty food such as pretzels. After 60 minutes (and sometimes sooner if it’s really hot and you sweat a lot), you begin to deplete vital electrolytes (i.e., sodium, potassium, etc.). Sodium is needed in order for your body to absorb the fluid. Depleted potassium levels increases your chances of muscle cramps.

Stay hydrated, cool, and safe this summer!