Don’t Let Dehydration Ruin Your Run
The Dallas temperatures often veer toward higher points on the thermometer than they do in most of the US. We don’t usually enter the real hot season until the beginning of May, but the temperatures are going to start climbing as soon as we leave January. When you engage in physical activity—like running—during hot spells, it’s vital that you prevent the onset of dehydration.
Most of the signs of mild to moderate levels of dehydration are not going to affect you too greatly. Thirst, dry mouth, and infrequent urination are not likely to cause a lot of trouble, but you need to keep in mind that they are preludes to more serious conditions. Muscle cramps fall in this category as well, and they can ruin a workout or pickup game of basketball for you real quick.
Once you get past those mild symptoms, you will start to experience the signs of severe dehydration, including confusion, dizziness, rapid heartbeat, and listlessness. Even worse is when you get to the point of shock, delirium, and, ultimately, unconsciousness.
The situation can obviously become serious, but it is easily preventable. With this in mind, here are some running tips to help you avoid it in the first place:
- Drink plenty of fluid before you head out for your run. Consuming 1 ounce for every 10 pounds of bodyweight 4 hours prior to running will do the trick in most cases. If you expect to sweat profusely, drink an additional 0.6 ounce for every 10 pounds of bodyweight 2 hours beforehand.
- Wear loose-fitting, light-colored clothing to help keep you cool.
- Plan ahead by bringing extra water with you if you know you will be running for an extended time.
- If the heat index is high, don’t risk it. Find an inside activity or just take a rest day.
Dehydration is, unfortunately, just one of many issues that can arise from running. There is good news, though! Many running injuries and conditions are preventable and, when not ignored, treatable. If you experience any foot and ankle issues from running, contact the experts at Dallas Podiatry Works. Our staff consists of caring professionals trained in state-of-the-art treatment methods to offer you the world-class treatment you deserve. Schedule an appointment at either our Dallas or Plano, TX offices by calling toll free (888) 716-5283 and let’s put an end to your pain today.
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