It is HOT!. Be prepared.

Every year, I like to remind you all about the seriousness of running in the heat, and I repeat this post. It is critical to prepare and take the right precautions one hot days. Running in the heat without the proper hydration does not make you tough. . . it makes you stupid.

Two years ago in Runner's World there was a sad but interesting article about running in the heat. It was about Kelly Watt, a young runner about to attend William & Mary. He was running alone doing a familiar route on some nearby trails. He did not show up for dinner that night. The police called his parents that evening with bad news that he had been found unconscious from a heat stroke. After what appeared to be three days of recovery in the hospital, Kelly's body finally shut down.

I know we have provided several tips for exercising in the heat, but it needs repeating, so please review them again.

• Stay hydrated! Before, during, and after your runs and rides. A cup of water 10 minutes before exercise is not enough.
  
• When possible don't run or ride alone.
  
• Always let someone know when your are going out. Tell them your route, and when you should be done. Even if it is a neighbor. Tell somebody.
• Take an ID and if possible carry a cell phone. (I strongly recommend a RoadID)
  
• Last but most important. . . listen to your body. It is sometimes smarter than your head.

You never expect the worst, but you should always plan for it. Think of it like "athletic insurance." You don't want to have a problem and think "I wish I had. . ."