• Jill Calvert

How to Stand Running in the Heat


Hello Readers.


In our blog today, I will look at the:

  • How heat affects the body

  • How to manage heat and training


Heat affects the body in a number of ways all of the which takes place as the body tries to

maintain homeostasis (balance).



Increase in heart rate

Your heart plays a big role in keeping you cool. Exercise in itself increases the demands on

your cardiovascular system. For every degree the body's internal temperature rises, the heart beats about 10 beats per minute faster.


Increase in core temperature

Heat + exercise can be challenging for the body to cope with. Your body is trying hard to

control its core body temperature via a process known as thermoregulation.

Thermoregulation is when you maintain your core body temperature within a very narrow

range. The normal core body temperature is close to 37°C (98.8°F) at rest and, if it increases

to above ~40°C (104.5°F), or decreases by ~2°C for prolonged periods, you can find yourself

in a bit of a predicament.


Increase in blood flow to the skin surface resulting in an increase in fluid loss

When you work out in hot conditions you have to remove excess heat. The excess heat

transfers to the external environment this is done by radiation/convection and evaporation via sweating. Sweating results in a greater loss of water and electrolytes


Increased risk of heat exhaustion/ heat stroke/ dehydration / hyponatremia

How to manage


Now we are aware of the effects, let’s look at some strategies to cope with the heat.

  • Pace yourself

  • Plan training when its cooler, or take it inside

  • Keep cool by wearing light clothing.

  • Pre freeze your water bottle, you can tank us later

  • Wear a light-colored hat and pour water over your head

  • Stay in the shade where you can.

  • Hydrate hydrate hydrate, before during and after

  • We recommend taking on electrolytes for longer runs and if you have lost a lot of water through sweat.

  • Do not wait until symptoms kick in- be proactive and stick to a hydration strategy.

  • Perhaps reduce your long run due to the added stress of heat.


Thanks for reading,


Jill Calvert

24Ndurance

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