Beat the Heat!

Baby, it's hot outside. It's smokin'. We are in the midst of a hot, humid summer here in TO. It's hard to believe that seven months ago, we battled wind-chill temperatures of -28C. Now we're up against temperatures of 40C or higher, with the humidity, which begs the question: "Do Canadians ever just measure the temperature without the wind chill or humidity factor?" [Answer: Not in Ontario!]

So how do you beat the heat on the run? The Go Girls want to ensure that you have a good summer of running and so we (okay, I) have decided to share some tips with you about how to keep cool while looking cool while out on the run. Run on, reader-runners, for my best tips.

Tip 1: Dress for the weather

It is important to consider the heat and humidity when it is very hot and when it is very cold, and all temperatures in between. When it is hot, wear shorts and a T-shirt or a singlet (but only if you have good biceps and triceps), plus socks. Maybe shoes, too. Remember to wear technical gear and avoid cotton. Cotton retains moisture and will become much heavier as you progress in your run. Cotton is Rotten!

Here is an example of what you should not wear:

That's me (T) on the left. Note that I am wearing a helmet. Helmets are really good for the ski hill, but probably not necessary for most runs.

Here is an example of what you could wear:

You should disregard what Nana, the lady in the middle, is wearing. Nana is from the South and therefore is almost always comfortable in very hot weather. Note that the two Canadian (me on the left and Olga on the right) are dressed appropriately for summer. Also note that Olga has the biceps and triceps to merit wearing a sleeveless shirt. I am not wearing a sleeveless shirt. Draw your own conclusions.

Tip 2: Drink lots...but not alcohol

You should remember to drink lots of water before, during, and after your run. If you will be out longer than one hour, you should bring along a sports drink to help you replace electrolytes lost through sweat. Note: notwithstanding what hockey players may tell you, beer is not considered a sports drink, even if you do drink Yankee Jim beer in the changeroom before and after games. Am I right, Stars?

Here I am drinking coconut milk directly from the coconut. Wow! Was that coconut milk ever disgusting! Nevertheless people who like coconut milk may find drinking coconut milk on a run helpful. But good luck finding a guy selling real coconuts down on the Martin Goodman Trail!

Tip 3: Run in the morning or evening

Try to log your runs in the coolest part of the day: the morning. You may not enjoy getting up early, but you will be grateful you got out on the roads early as the temperatures soar during the day. If you miss the opportunity to run first thing in the morning, log your run in the evening. Avoid running in the middle of the day and into the afternoon.

Really, this tip is a no brainer. If you are looking for tips on how to beat the heat and you also run in the middle of the day, you need more help that we can offer.

Tip 4: Run by large bodies of water

Sometimes I forget that Toronto is located on Lake Ontario. But if you go as far south as you can in Toronto, you will hit a lake. It is hidden behind the Gardiner Expressway and a lot of new condo buildings. I do not recommend swimming in this lake, but I highly recommend running along the Martin Goodman Trail, which follows the lake shore. It is generally a bit cooler by the lake. I know there is a scientific explanation for why it is cooler by the lake but gosh darn it, Jim, I'm a runner not a doctor...uh, scientist! Basically, I don't know why, I just now that it is cooler by the lake.

These runners have the right idea: run in the evening by a nice, large body of water...on a beautiful Caribbean Island.

If you cannot make it to the lake, find a large puddle. Various parts of Toronto tend to flood when we get a lot of rain. Run in those areas and aim for the largest puddles you can find. Alternatively, run around a neighbour's pool, although you should probably ask permission first.

Tip 4: Think cool thoughts

No whining about the heat. Yes, it is hot. Your fellow runners know it is hot. You do not need to remind them. Instead, use visualization techniques to help keep cool. Imagine you are running effortlessly through the snow. Feel the flakes fall softly on your head. You're feeling cooler already, aren't you?

These unidentified cows are so effective at visualizing the gently falling snow that it appears that snow is actually falling. Amoozing, I mean, amazing!

Tip 5: Ice Cream and Popsicles

As a general rule, I find that ice cream and popsicles cool me down. This is true whether I eat the ice cream and popsicles or just hold them in my hands. Of course, it is probably a good idea to eat the ice cream and popsicles early in your run or you may end up with just the liquid remains of what used to be ice cream and popsicles. Alternatively, you could have ice cream and popsicles after your run, as a reward.

This baby just completed a 10K and is now celebrating with ice cream.

Tip 6: Take cool baths after your run to help bring your body temperature down

Consider taking a nice cool bath after you complete your run. Some runners even take ice baths! However, ice baths are meant to help reduce inflammation in your body. By happy coincidence, they will also lower your body temperature. Quickly.

My cat takes baths all the time to stay cool. He uses the bathroom sink. He prefers to lie in the cool ceramic sink without water. You should consider using your tub and filling it with cool water. If you put some ice in the water and if you have a toy boat, you can play Titanic.

Wiley, in the bath. He was a very clean cat.

FINALLY, remember to wear sunscreen, even on cloudy days. Have fun and stay safe!