Running in a hot and humid climate like what we have in Singapore can put you at risk of dehydration, heatstroke, and other heat-related illnesses.
The Ultimate Guide to Running in Warm Weather will discuss some precautions to take when running in hot and humid climate:
Run Early or Late in the day
The sun is the warmest between 10 a.m. and 4 pm, running in the outdoor between this period should be avoided but if you must train during those hours, pick a route that is shaded or run in the nature trails park where there will be plenty of tree covers.
The easiest way to prevent dehydration is to drink fluids before, during and after exercise. Our body need vary the amount of water depending on the rate of exertion, environment climate, humidity, terrain, and other factors. It is recommendations for runners that they should “obey your thirst” and drink whenever they need to.
In training, drinking before a workout and during a long exercising is recommended. For longer workouts, drinking a sports drink such as 100plus can replace lost salt and other minerals (electrolytes).
This will not only prevent dehydration but also prevent from getting cramps during their run.
Put on Sunscreen
Protect your skin with a waterproof sunscreen that has an SPF of at least 15 and offers broad-spectrum protection, which means it protects against both UVA and UVB rays.
Darker skin types can use a lower level, such as SPF15 since they have more melanin in their skin, which does give some protection. However, it is recommended that everyone start at SPF 30. Darker skin may not sunburn as easily as those with fair skin, but they are still at risk of skin damage from sun exposure.
The best practice is to apply 30 minutes before venturing outside to allow the sunscreen to bind to your skin. Reapply every two hours of exposure and immediately after swimming or excessive sweating.
Our Recommend Sunscreen lotion:
Dress for the weather
Choose Light-coloured, loose-fitting clothing as it will help your body breathe and cool itself down naturally. Wearing tight and dark colours clothing will absorb the heat from sunlight. Wear synthetic fabrics such as Dri-Fit material will wick moisture away from your skin leaving you feeling cool as the moisture will evaporate away from the body.
Our Recommend Running UPF Protection Shirt:
Putting on a visor will be ideal compared to a hat as hats tend to be too constrictive and it will trap heat.
Know your limit
Hot and humid conditions are not the time to try to push your pace and try to achieve a race Personal Record/Best timing. Be aware of your body and slow down, take walking breaks, and save your hard efforts for cooler weather.
Be familiar with the signs of heat-related problems such as Heat Stroke. if you notice symptoms like fainting, dizzy, disoriented, cool and clammy skin on your or your running buddies then it is time for you to slow down or stop running completely. Quickly get some fluids into your body to cool the body temperature.
If symptoms continue, sit or lie down in the shade and seek help.
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