It's that time of year again that Floridians feel coming around the corner: hot, humid, rainy, Florida summer. For most people, it can be an inconvenience, but for some, it can be a real danger. For runners, though, it can be a mixed blessing.
To find out how to stay safe and make the most out of this summer for runners, we sat down with Lauren Sperling, AdventHealth physical therapy assistant and 20-year veteran runner, for advice.
“The most important thing to remember is to stay hydrated,” Sperling said. Runners should always drink a glass of water before running and bring water with them to drink as they go. CamelBaks or similar products are great, but a bottle of water works just as well. With temperatures easily reaching the high 80s even in the morning and with humidity as high as 100%, the risk of dehydration and heat exhaustion is very real. High humidity is dangerous because you don't sweat as much as you normally do, and sweating is how your body cools down.
Lauren recommends running in the morning or evening hours when temperatures are generally lower than the blazing afternoon heat. But if your schedule doesn't allow for it and you find yourself having to run in the afternoon sun, you should find a path with shade, make sure you're wearing at least an SPF 15 or higher sunscreen and take regular walking breaks to rehydrate and cool down.
"Sports drinks or waters enhanced with electrolytes are also recommended, and if you don't want to consume that much sugar from your sports drink, you can split it with half water. That way, you still get some of the energy and electrolytes but fewer calories," said Sperling.
"Training in the summer should be less about your pace or times and more about how you feel doing it. Running in high humidity can dramatically slow runners' times and be very discouraging and frustrating, but you really shouldn't let it get to you. Come fall, your times will be back where you expect them to be or even better for having trained in harsh conditions," she said.
"It can take somewhere between two weeks and a month to acclimate to the heat and humidity, and everyone's different, so don't be too hard on yourself. For me, it takes about a month, or a little longer in some years, to get back to my normal running. But by fall, I'm back in top form and ready to race," Sperling added.
As for proper shoes and clothing for running in the Florida heat and humidity, Lauren recommends stopping by AdventHealth partner, Track Shack, at 1104 North Mills Avenue in Orlando. “They've got a great selection of products and a knowledgeable staff that can advise you on getting the right gear for your run, any time of the year,” she said. But for summer months, she advises wearing well-ventilated shoes with clothing that breathes well and wicks moisture away.
Symptoms of Heat Exhaustion and Heat Stroke
If you experience the following symptoms, you should immediately move to a cooler place, stop exercising and cool down by pouring chilled water over your head, ears, neck and wrists or use wet cloths, compresses and fanning. If symptoms persist, you may need to seek medical attention.
Watch for:
- Cool, moist skin
- Dark urine
- Dizziness, lightheadedness
- Headaches
- Nausea and vomiting
- Weakness
If symptoms worsen, seek medical attention immediately by calling 911 (or your local emergency number) right away. Worsening symptoms can include:
- Dry, hot and red skin
- Extreme confusion
- Fever (temperature above 104 degrees)
- Irrational behavior
- Rapid, shallow breathing
- Rapid, weak pulse
- Seizures
- Unconsciousness
If you're ever unsure whether you need medical attention, it's best to visit your nearest urgent care or emergency room for the prompt care you deserve.
Helping You Run Toward Better Health
For questions about running or starting a workout plan that's appropriate for you, explore our sports medicine care or call 407-303-8080 to talk to one of our qualified physical therapists or exercise physiologists.
