Is It Too Hot To Run Outside? Here’s How To Tell.

In many places, the start of summer means scorching heat.According to a study published in the journal Nature, 2023 is the hottest summer in the Northern Hemisphere in more than 2,000 years.

This year is also shaping up to be a hot one.This week, cities in the Midwest, Northeast, and Mid-Atlantic regions of the U.S. are experiencing extreme heat and humidity, which health experts say can lead to heat exhaustion and heat stroke as people spend too much time outdoors.Heat-related deaths in the U.S. have been increasing: about 1,602 in 2021, 1,722 in 2022, and 2,302 in 2023.

Symptoms of heat stroke include excessive sweating, nausea, cramps and confusion.

If you are a runner, you especially need to be aware of extreme heat conditions.Running in the heat poses risks of heat exhaustion, heat stroke, dehydration and electrolyte imbalance.

Additionally, if you’re too warm and pushing too hard, your running performance may be poor.Your performance usually drops because your body prioritizes cooling over running efficiency.Heat stress reduces endurance, slows you down, increases conscious exertion, and makes your usual run feel much harder.

To reduce the risk of heat stress, it is important to schedule your runs earlier or later in the day.

Training earlier and later in the day will significantly reduce the radiant heat load and air temperature.

If you’re running in an area with grass, you should feel less heat than if you’re on asphalt.Running in the woods provides shade and also reduces the heat load.

If you have to change your planned distance, duration and pace because of the heat, then you don’t have to worry.

Studies have shown that even elite runners in races run slower in the heat.As runners continue to train smart and gradually increase their opportunities to run in the heat, they will be better able to do so safely.

Of course, it’s also important to know the signs that it’s too hot to run.Below, our experts share five reasons why you might want to put off regular jogging.

The forecasting tool tells you it’s too hot.

Generally speaking, “Is it too hot to run?”The answer to this question doesn’t come from a definitive number temperature.

There are several factors to consider in answering this question, including temperature, humidity, pace, how well you’ve adapted to running in the heat, how well you’re hydrated, your overall health, and your sweat rate at a given time.

However, a relatively simple way to check if it’s too hot is to check the wet bulb black bulb temperature, a free forecasting tool provided by the National Weather Service that estimates the heat stress the human body is expected to experience in direct sunlight.

It uses a combination of temperatures from three different thermometers to estimate the effects of temperature, relative humidity, wind speed and solar radiation on the human body.[wet bulb temperature] Usually used in running races to determine if conditions are suitable for running and to make recommendations to runners.

There is no universally applicable minimum temperature that puts everyone at higher risk for heat stroke.However, the risk of heat stroke usually increases when the WBGT is above 82 degrees Fahrenheit.

In general, if the temperature is about 10 degrees or more above what it was when you worked out in the past one to two weeks, the risk of suffering heat stroke is greater.

You’re cramping up.

Listen to your body.If you are experiencing muscle spasms, especially in the legs or calves, this is usually a sign of a heat-related illness

High temperatures increase sweating rates, leading to dehydration and electrolyte loss.We need electrolytes to keep our muscles functioning, contracting and relaxing properly.If you are experiencing cramps, you may be dehydrated.

The humidity is high.

High humidity is a red flag because when the air is full of moisture, sweat can’t evaporate efficiently, thus hindering the body’s cooling mechanism.

If you’re also dehydrated, running in the heat can exacerbate these symptoms, including dark-colored urine, dizziness and dry mouth.Dehydration reduces blood volume, making it harder for the heart to pump blood and regulate body temperature.

You feel dizzy or nauseous.

If you feel dizzy or lightheaded while running, you are clearly in the danger zone for heat-related illnesses.

When the body’s core temperature gets too high, it affects the central nervous system, triggering a protective trigger of fainting or dizziness that stops the runner from exercising.

Other more serious symptoms of heat stroke include nausea and vomiting.

When the body has difficulty regulating normal body temperature, the core temperature becomes too high, and the body shunts more blood to the surface so that the blood can cool more easily.When blood is withdrawn from the visceral cavity, this can lead to stomach cramps, nausea, and even vomiting because there is now less blood flowing to the viscera.

Even when you run in moderate temperatures, you are not acclimatized.

Acclimatization is important if you’re going to be running in a hotter, more humid climate.It can take seven to 14 days to really acclimatize to changes in elevation, temperature and humidity.

How healthy you are can greatly affect how well you perform in the heat.

If you’re new to running, it can be more difficult to perform and regulate your body temperature in the heat.Before you expect higher heat tolerance, get fitter.This means starting to prepare for the heat before you run with proper hydration strategies.