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While Hawaii is known for its pleasant tropical climate and cool trade winds, most residents will tell you this is not always the case. Hawaii has its
share of hot, muggy days, which for the runner should cause some concern. Our body's cooling process involves water, and lots of it. Through a
process that is beyond the scope of this book, our body perspires to keep itself cool. This perspiration, or sweat, consists mostly of water. Experts
recommend drinking 1-quart of fluid (non-alcoholic, caffeine free) for every hour that you run. There is, however, a simpler approach. Drink a
glass of water before you run, drink while you run, and drink after you run. You can judge your level of hydration by the color of your urine. If it is
dark, you need more water. If it is light yellow or clear, you are sufficiently hydrated. The body can get over hydrated, but this is very rare, so
drink up! The running routes detailed in this guide indicate the availability of water. If there is none available, carry some with you. Most sporting goods stores sell convenient water-bottle belts, or you can simply carry a small bottle with you and keep a container full in your car. However you do it, drink, drink, drink! If you experience any heat-related symptoms (i.e., dizziness, nausea, chills) find a shaded or air conditioned area immediately and allow your body to cool down. If these symptoms persist, seek medical attention. Another weather related item of concern is the sun. We all know the pain associated with even a mild sunburn. Minor discomfort aside, there is a more important factor to consider: Overexposure to the sun causes skin cancer. Because of this, it is very important to wear sunscreen during your run. Whichever brand you prefer, it should have a high SPF (Sun Protection Factor – 15 or higher is recommended), and it must be waterproof. Most drug stores and sporting goods stores sell sunscreen formulas specifically designed for sport activities. Spend the extra money necessary to get a reputable brand, and use it copiously. It may save your life! RRCA Guidelines for Hot Weather Running THE ROAD RUNNERS CLUB OF AMERICA'S Sports Medicine Committee's Recommendations on HOT WEATHER RUNNING!!! Running in the heat can be dangerous if the proper precautions and preparations are not followed. The following are some of the RRCA Sports Committee's recommendations for running in a hot environment: 1. Avoid dehydration!!! You can lose between 6 and 12 oz. of fluid for every 20 minutes of running. Therefore, it is important to pre-hydrate (10-15 oz. of fluid 10 to 15 minutes prior to running) and drink fluids every 20-30 minutes along your running route. To determine if you are hydrating properly, weigh yourself before and after running. You should have drunk one pint of fluid for every pound you are missing. Indicators that you are running dehydrated are a persistent elevated pulse after finishing your run, and dark yellow urine. Keep in mind that thirst is not an adequate indicator of dehydration. 2. Run in the shade whenever possible; avoid direct sun and blacktop. When you are going to be exposed, apply at least #15 sunscreen. Not only can the sun affect your skin, but its rays can affect your eyes, so when it is sunny wear sunglasses that can filter out UVA and UVB rays. Wearing a hat with a visor will not only shade your eyes but also the skin on your face. 3. When running, if you become dizzy, nauseated, have dry skin or the chills... STOP running and try to get a drink. If you do not feel better, get help. 4. If you have a heart or respiratory problem, or you are on any medication, consult with your doctor about running in the heat. In some cases it may be in your best interests to run indoors. Also, it you have a history of heat stroke/illness, run with extreme caution. 5. Children should limit their running in the heat due to their lower tolerance of heat. 6. Avoid plastic sweat suits, late morning races, salt tablets, and consuming drinks with high sugar concentration. Avoid running ill. 7. DO wear light colored clothing, check hair and body for ticks after running in the woods, drink plenty of water, listen to the race director's pre-race announcements regarding the heat/humidity prior to racing, and tell someone your running route. Ayne Furman, DPM and Cathy Fieseler, MD Reproduced courtesy of Road Runners Club of America. Anytime your running route will take you onto a public street you must be extremely alert to the traffic around you. Drivers in Hawaii are known for "driving with aloha," but unfortunately they are not always on the lookout for pedestrians. When it comes to sharing roads with cars, we runners have no choice but to give the cars right-of-way. They are bigger, and will cause us more damage than we will cause them. Be alert and never wear headphones while running near traffic! When approaching intersections use common sense and look both ways. It is also important to look behind and in front of you to make sure no cars are turning onto the road you are crossing. Obey all signs and crosswalk signals. In most cases drivers will respect your right-of-way if you have a walk signal, but don't count on it. I don't know if it is poor design of the streets, but most stop signs and crosswalks are far enough behind the intersection that drivers must proceed beyond them to see into the intersection. Hence, many drivers will not stop at the stop sign, waiting rather to stop at the actual intersection. This can be dangerous if you happen to be in the crosswalk when a driver approaches. I don't mean to frighten you, but Use extreme caution at all intersections!! If your route takes you onto a busy street, plan your run around rush-hour traffic, and wear highly visible clothing. Reflective vests cost less than $20, are available in most sporting goods stores, and could save your life. Never run in the street after dark without using some form of reflective material. Crime is something that none of us want to think about, but it is real. There is one rule of running that will drastically reduce your chances of being a victim of crime: NEVER RUN ALONE! Many of the routes listed in this book are so popular that you will have trouble finding yourself alone, but never the less, always plan to run with a partner. When it is necessary that you run alone, make sure that someone knows where you are running, and how long you expect to be gone. It is always a good idea to carry with you an identification card and some money for a telephone call or bus ride, just in case. If you drive to your running route, it is important that you not leave valuables in your car. Parked cars are any easy target for thieves, especially if parked in a remote location like desolate parks and trailheads. It is best that you take with you only what you need for your run. Carry your valuables with you, or lock them out of sight in your trunk or glove compartment. All of the above information is so important that it is worth repeating.
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