If you live here in SC or anywhere close to the center of the Earth, you know it's really really really hot out right now. Summer heat is the price we pay for mild winters. Yes I know we had SNOW for days in Charleston this year, but work with me people. -- who doesn't love a picture dogs enjoying the snow?!

How to beat the heat. It takes more than just dreaming of cooler weather to beat the summer heat, although using the mental trick of "thinking about cold things" can help you overcome the mental discomfort of running in the heat. However, there are very real physical concerns when running in summer heat and humidity. Heat exhaustion and heat stroke are life threatening side effects of running in the summer. Signs of heat exhaustion: fatigue, weakness, nausea, dizziness, and muscle cramps while inability to sweat, extremely high temperature, and passing out can be signs of deadly heat stroke. Watch out people!

How can you stay safe?? Sometimes it's good to be listen to your mother and go back to the basics so there you go --

  1. Wear loose, light colored clothing, and a well ventilated had or visor to keep the sun off your face and out of your eyes.
  2. Don't workout in the middle of the day - DUH! (10-3:00 in case you were wondering...). This one seems obvious but I can't tell you how many people I see running in the middle of the day. It's really very dangerous. If you choose to do that make sure you have a will....bringing down the vibe, but keeping it real.
  3. Hydrate (or in 'old school' language, drink water!) - this includes replacing your electrolytes. Incorporate electrolyte drinks (Heed, Tailwind, E-Fuel) or take electrolyte tabs like Endurolytes when it's particularly hot or you are going for a long workout
  4. Choose a shaded path
  5. Wear sunscreen! Or you can be like me and act like a vampire -- sunrise running!
  6. Adjust your pace -- BSE Coach Ben Yocum shared a cool running calculator from Runners Connect that helps get you through your hot runs without overdoing it. The calculator adjusts your pace to account for temperature, dew point, desired pace, and type of workout. Thanks for the tip Ben! https://runnersconnect.net/training/tools/temperature-calculator/

We can't escape the heat in summertime, but we don't have to hate it either. Please use common sense. No workout or race is worth risking your health. If you're feeling bad go inside and cool down! "Life is only a flicker of melted ice" ~ Dejan Stojanovic -- I have no idea what that means.

FIT- ISH: Semi-fit; Kinda-fit; Someone who likes the idea of being fit, but equally likes food.