How to beat the Sacramento heat (or at least survive it) on your next outdoor run

Scorching temperatures await Sacramento and its residents who use the outdoors as their gym.

And while hot, dry weather may be unsurprising this time of year, if not done correctly, a workout in this type of heat can be dangerous.

According to the Cleveland Clinic, running on a blistering hot day enacts a physiological response in the body. The heart rate spikes as the body works to combat the effects of overheating — diverting energy away from the muscles to focus on cooling the body down.

“For every 5-degree increase above 60 degrees, the typical runner can expect to slow 20 to 30 seconds per mile,” the Cleveland Clinic states on its website.

And with Sacramento temperatures dancing between 90 degrees to 100 degrees — accepting a slower pace is one of several ways to safely exercise under the sun.

How to run in the heat

People can lose up to 12 ounces of fluid for every 20 minutes of running, especially when it’s hot outside, according to the Road Runners Club of America. In addition to fluid loss, running in extreme heat can cause dizziness, nausea, chills, heat stroke and more.

If possible, start your run early or after the sun sets and look for shade — that’s the best chance of beating the suffocating Sacramento heat.

To combat dehydration, drink 10 to 15 ounces of water 10 to 15 minutes before a run and every 20 to 30 minutes during the run. Listen to your body and stop your workout if you experience cramps, muscle spasms, headache, extreme fatigue, cold and clammy or hot and dry skin.

Here are a couple of other tips on running safely in hot weather, according to the Road Runners Club of America:

• Avoid running outside if it’s above 98.6 degrees, with a combination of 70% to 80% of humidity.
• If you become dizzy, nauseated, have chills or cease to sweat, stop running.
• Know the signs of a heat stroke: confusion, delirium, unconsciousness and red, hot and dry skin.
• Wear light colored, loose-fitted, breathable fabrics.

This story was originally published May 23, 2022 at 12:35 PM with the headline "How to beat the Sacramento heat (or at least survive it) on your next outdoor run."