by Jen Foley, MVHNews fitness blogger, Healthy Lifestyles Director at Two Rivers YMCA
5 Ways to Keep Your Race Day Cool on Bix7
The Quad City Times Bix 7 is one of our biggest events of the summer. Great fun; a fantastic street festival and a chance to run with the best. Oh, and did I mention those hills and heat?
Even the most elite athletes take summer heat and humidity seriously and so should you. I’ve seen what heat stroke can do to a runner. It’s dangerous and avoidable if you play it smart, so here are some tips on beating the heat whether you’re running the Bix or just out for a summertime walk or jog:
- Wear light colored clothes, dress lightly and wear a hat. Don’t wear cotton t-shirts, which can become soaked and heavy and prevent your sweat from evaporating. Sweat is how your body cools itself. Sunscreen can help keep you cool, too, and the hat is portable shade.
- Drink early and drink often! Begin hydrating the day before the race, and keep it up. Before you head to downtown Davenport, drink a big glass of water and then bring a water bottle or sports drink along for your walk or run. Water is your best protection against heat exhaustion, and you should have about a cup of water (8oz) every 15-20 minutes. You can also just make sure and hit the water and cooling stations along the route. Try pouring water over your head for an instant cool-down. The key: do not wait until you are thirsty to drink. By then it will be too late, and you could be well on your way to heat exhaustion.
- Know your time: If you’ll be on the course less than an hour, frequent water intake should be fine. If you are a slower runner or walker, and will be on the course over an hour, take along a sports drink. Sports drinks not only provide calories for fuel, but necessary electrolytes and sodium for long-term sweating. Cramping especially in muscles like the lower legs can be a sign that you need electrolytes.
- Know how to spot heat exhaustion: The first signs of trouble include cool, moist, pale, or flushed skin; heavy sweating; headache; nausea or vomiting; dizziness and exhaustion. Body temperature may be normal, or is likely to be rising. If you start feeling dizzy and dehydrated and your pulse and breathing grow very rapid, stop exercising immediately. Get out of the sun, get some rest and drink lots of fluids. Try taking a cool bath.
- Know heat stroke symptoms: If you ignore the signs of heat exhaustion, you are courting heat stroke – a potentially fatal condition. Symptoms include hot, red skin; changes in consciousness; rapid, weak pulse; and rapid, shallow breathing. There may be mental confusion, nausea, dizziness, diarrhea, and a lack of sweating, even though the runner is very hot. Immediate medical attention is necessary.
Take it easy and enjoy the Bix: it’s great fun. If you begin to feel dizzy or sick, just stop and get out of the sun. There’ll always be another run.
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Jen Foley is the Healthy Lifestyles Director at the Two Rivers YMCA, Moline. Jen majored in Therapeutic Recreation at the University of Tennessee and Gerontology at Sonoma State University. She lives in Davenport with her husband, Tim and their two pugs Jack and Lucy. She enjoys having an active lifestyle and helping others achieve their goals.For a listing of all of Jen’s blog posts, click here. |
