6 ways to run, cycle safely in Delaware's summer heat

Here comes a steamy Delaware summer.

Forecasters predict a heat wave will clobber the Northeast and Mid-Atlantic this month. The region is also predicted to see below-average rainfall through the summer, while the Philadelphia and Wilmington areas could experience 35 of days of temperatures above 90 degrees. A typical weather pattern sees only 24 days of such heat.

"We are going to see a lot of what we saw over the last week: hot and dry," said Alyson Hoegg, a meteorologist with Accuweather.

That means early morning or evening runs and bike rides just got a whole lot sweatier. And if you are preparing for a race, some extra planning may be necessary.

Hot weather exercise puts additional stress on the body because both the physical activity and increased heat index raises the body's core temperature. The body begins to circulate more blood to help cool down, which increases heart rate, according to the Mayo Clinic. Heat exhaustion and more serious heat stroke are risks.

Exercising in dry heat may feel better because you sweat less, said Deborah Leedale-Brown a Philadelphia-area sports scientist and fitness consultant, but you will not know if you are overheating, which is dangerous.

In more humid weather, people can just step outside for a minute and feel drenched in sweat, but it doesn't evaporate as quickly from the skin, which causes body temperature to stay high.

That being said, there's no need to hibernate inside on the couch for the summer. Sign up for that 5K you've been meaning to do and run or walk those 3.1 miles. If you're a bit more experienced, embrace that summer triathlon you've been training for daily.

Here are just a few things to keep in mind to make sure you stay safe while having fun.

Form a hydration plan

People should typically drink 64 fluid ounces a day, which is about eight cups of water.

"A lot of people generally day-to-day don’t drink enough so we walk around dehydrated," Leedale-Brown said.

She recommends drinking 14 to 20 ounces of water at least two or three hours before exercising. Keep hydrated as necessary during activity, especially if it is hot and humid.

However, drinking too much can cause stomach upset, so avoid guzzling water or a sports drink immediately before a race.

"It should be about what you do the day before," Leedale-Brown said.

For instance, during a shorter race, like a 5K, still grab a cup of water if it is offered along your route. But take one sip, then pour the rest down your neck or on your head.

Leedale-Brown said it also helps to put ice cubes in a piece of hosiery, tie it tight, and then toss it in a sports bra or shirt and let it melt to keep body temperature from overheating. You can also put ice on the pulse points: the neck and wrist.

Grab coconut water

When exercising in hot and humid conditions, it's important to keep carbohydrate and sodium intake in balance to avoid heat-related illness.

Sweating releases electrolytes, which are minerals in the blood that affect the balance in water in the blood and muscle function. Common electrolytes include calcium, potassium and sodium.

A sports drink, such as Gatorade, replenishes electrolytes, but often the drinks contain higher amounts of sugar.

Look for sports drinks without high fructose corn syrup, or go with coconut water, Leedale-Brown said. Coconut water is a good option since it is light on additives and contains potassium levels equal to up to two bananas to balance electrolytes.

Listen to your body

With the crazy weather changes Delaware has experienced, the first few times exercising outside in heat could present a challenge. The body's temperature regulatory function needs time to get adjusted, Leedale-Brown explained.

It's important to listen to your body and be smart about how you train.

The heat will not make people more prone to pull a muscle, because warm muscles work more efficiently, but it will bring heat exhaustion that can turn serious. The first telltale sign of heat exhaustion is kind of counter-intuitive: people will feel cold.

"You can actually get goosebumps," Leedale-Brown said. The body is not releasing heat so muscles will feel tingly and chilled. Then the signals to the brain will start misfiring, causing dizziness, vision problems and nausea.

"You start to waiver and drift."

If you see someone experiencing mild symptoms, help get them out of the direct heat and cool down their body temperature. Have them lie down and instead of over-hydrating with fluids, apply ice or cooling aids to the body.

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Train in non-peak times

Stifling heat peaks from 11 a.m. to 4 p.m., Hoegg said, so it's important to avoid intense exercise at that time as much as possible.

Skip that lunchtime jog and opt for a morning or evening run when it is cooler. Take a break when you get tired, she added.

Avoid experimenting with dinner

If you are in a destination race, going out to eat before and after the event is likely unavoidable. But here's the deal: you can eat out, just don't get too crazy with your order.

"Don’t suddenly eat a type of food you’ve never eaten before," Leedale-Brown said. "Choose something your body is familiar with."

At dinner, for instance, if you go with a pasta dish, pass on the heavy, cream-based sauces. Select a sauce with tomatoes or a veggie-laden lean-protein meal.

Chicken and fish are good examples of lean protein, while red meat, like steak, is harder for the body to digest, Leedale-Brown added.

Eggs are a good source of protein for breakfast, just leave out the bacon and fatty meats.

Value nutrition prep

In terms of nutrition, food planning does not change whether you are prepping for a July or November race.

"It’s about healthy eating," Leedale-Brown said. "It is about fueling your activity, your training."

Balance the amount of calories you are taking in with the ones you are expending with activity.

The foods you eat should have a high nutritional value, such as brown rice, chicken, fish, lots and lots of vegetables and fruits that contain lower natural sugar contents and more fiber, such as apples, cherries and grapefruit.

No specific nutritional prep may be needed for a 5K race. If the race is at 8 a.m., just make sure you eat something light at 6 a.m. Go with coffee, if you drink coffee, or orange juice. Breakfast could be eggs or toast and a banana.

Eat a normal meal in the two-hour window after the race, Leedale-Brown said.

It’s about having a good quality diet, Leedale-Brown explained. Indulging in junk food or overeating post-workout will erase the exercise.

"It's like having a nice sports car and putting the wrong gas in the tank," she said.

Using technology like a FitBit or iPhone application to track what you are eating and how much activity you do with help manage weight and fitness levels.

"You can't exercise yourself lean; it is a combination of exercise and diet," she said. "As we get older it's more heavily weighted on the diet front."

Jen Rini can be reached at (302)324-2386 or jrini@delawareonline.com. Follow @JenRini on Twitter.