Is It Ever Too Hot To Run? Here's When Experts Say To Stay Inside

Person running on sunny dayNot only are we going into our third heatwave of the year, but UK heatwaves are notoriously worse than in other countries, and experts tell HuffPost UK that we can expect many more in the future. All grim stuff. But after sweating my way through a 5k that left me lobster-red recently, I was left with a slightly more self-interested question: how hot is too hot to run? Previously, coaches told us when a chill should keep you indoors (“Runners should carefully consider their training plans for temperatures between 0°C and -10°C,” running coach James Rodgers shared). We asked the pros when it’s too swelteringly toasty to don your trainers, too.Here’s when it’s officially too hot to runDr Kwadwo Kyeremanteng, head of ICU at The Ottawa Hospital, said that while “There’s no single universal cut-off,” experts tend to express concern when temperatures get to around 30°C, especially with high humidity. The UK is pretty humid, which is why our heatwaves are so uncomfortable, and the weather is expected to reach as high as 34°C this weekend (oof). “For competitive races, events are sometimes cancelled or modified when the wet bulb globe temperature (WBGT) hits ~28°C,” Dr Kyeremanteng added.“The WBGT considers temperature, humidity, wind, and sun, and is more predictive of heat stress than temperature alone.” Associate Professor Jennifer Vanos, former competitive runner and Senior Global Futures Scientist at Arizona State University, added that sweating – our body’s natural temperature regulator – doesn’t do its job as well when it’s constantly being excreted, as happens when you exercise.“If you’re only sweating, it’s not evaporating from the skin, it’s just dripping, that’s inefficient sweating,” she said. “In order to cool, you need to evaporate the sweat because it takes energy to evaporate water, and therefore, that feels like coolness to us. Try finding a breezy route that can help whisk sweat away.”How can I tell if I’m overheating during a run? Professor Vanos said, “Once you start getting into a state where you’re getting headaches, dizziness or fatigue, you really want to be able to recognise that.” You may be experiencing heat-related illness. Dr Kyeremanteng added that you should watch out for “sudden dizziness or lightheadedness, confusion, trouble speaking, or feeling ‘spaced out,’ headache that gets worse, nausea or vomiting, hot, flushed, or dry skin (stopping sweating is a danger sign), muscle cramps, weakness, and a staggering gait.“If you notice any of these, stop, find shade, hydrate, and cool yourself actively (ice, cold wet towels, water immersion). If mental status changes (confusion, collapse), call emergency services right away,” he added.Tell someone where you’re going before running on a hot day, Professor Vanos added, and try to run later in the evening or earlier in the day for cooler temps.Dr Kyeremanteng says you shouldn’t rely on thirst to tell you when to drink, either; hydrate, hydrate, hydrate in the heat. And for a true scorcher, consider staying indoors or running on a treadmill.Related...This Phone Charger Mistake Can Ruin Your Sleep In A HeatwaveThis Is The Best Time To Hang Out Clothes During The Third HeatwaveSo THAT's Why UK Heatwaves Feel So Much Worse Than Other Countries

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