The Medical Center 10k Classic

Physical Activity Readiness Assessment

Training Schedules

Eating For Energy

Improving Your Cardiovascular Fitness

Keeping Your Cool

Stretching

Warming-Up & Cooling-Down

Final Preparations for the Big Event

KEEPING YOUR COOL

Exercising outdoors in Kentucky in July, August, and September can put quite a load on the sweat glands. It's important to be smart about exercising in the heat and to take precautions to avoid excessive heat stress. Here are some tips to help you keep your cool:

BODY TEMPERATURE & PHYSICAL ACTIVITY

• Body temperature is regulated by the rate at which heat is radiated from the skin and by perspiring (evaporation of water vapor through pores in the skin).
• Total body fluid losses during exercise result in a decrease in the fluid volume circulating within the blood vessels as well as a decrease in muscle water content.
• If the body temperature is too high, the functions of the cells may become impaired or the cells themselves may be damaged.
• As fluid loss progresses, there is a worsening effect on physical and mental functioning.
• Excessive fluid loss and uncontrolled high body temperature can be life threatening.

PREVENTION OF HEAT STRESS

• Acclimatize your body to the heat by gradually increasing the time you spend in the heat. Most people acclimatize to warmer temperatures in 4-7 days. Acclimatization is lost when you have been away from the heat for one week or more.
• Drink at least 4-8 ounces of fluid every 15-20 minutes to maintain proper fluid balance. THIRST IS NOT A GOOD INDICATOR OF DEHYDRATION. Fluid intake must continue until well after thirst has been quenched.
• During prolonged heat exposure or heavy sweating, consuming a carbohydrate-electrolyte beverage (Gatoraid, Poweraid, etc) may be beneficial.
• If possible, train in the early morning or evening when it is cooler. Consider training on roads that are heavily shaded or on park trails.
• Pace your training by taking adequate rest periods in shade or a cooler environment.
• Eat light, preferably cold meals.
• Wear a brimmed hat and light, loose clothing.
• Most people's diet replaces all the sodium a person needs. Don't take salt tablets without your Doctor's OK.

COOLING TIPS

• Pre-cool your body with a cold shower, air conditioning, or drinking ice water before going out in the heat.
• Carry water with you by using a bottle-holding waistpack or one of the new camelpacks. Even better, freeze fluid in the water bottle or camelpack the night before. It'll cool your back as it melts and will keep your drinking water cold.
• Walk or jog "loops" in which you can keep coming back to your house or other water source.
• Stop at a friend's house or service station along your route for water.
• Use commercial cooling products (visors, collars, bandanas, etc.).