Dean's Suggestions

Running in Chennai is one of the hardest things to do. The heat can kill you and this place is simply not friendly to long distance runners. You sweat a lot in Chennai and when sweating you not only lose water but also electrolytes. Dean, who is an ultramarathoner gives some advice on what you can do when you run long distance in hotter climates.

1. Slow down: If you’re trying to PR or qualify for Boston, you might consider scaling back your expectations and using another race. This can be a difficult decision, especially if you’re dedicated months of training to the effort, but look what happened in Chicago yesterday.

2. Stay well hydrated early on by drinking lots of fluid: Maintaining proper electrolyte balance is also important, so drink a sports beverage that provides at least 120mg of Sodium per 8 oz. serving.

3. Be sure to wear wicking clothing: Cotton is out. Clothing that wicks moisture away from your skin and pulls it to the fabric will help your body cool itself.

4. Pour water over your head and jersey if need be. This will further aid the evaporative cooling effect.

5. Chew on ice (if available): Chewing on ice will help lower your core temperature and allow fluids to move more readily from your gut into your blood system.

6. Lastly, look for the classic signs of dehydration: increased heart rate, reduced sweating, and loss of overall body weight.