Running in summer requires extra precautions, hydration
By Grant Gensheimer — Special to the Herald-Leader
Foot-race season is here, and many of us will take to running outside. Whether you are a seasoned runner or planning on running your first 5K this summer, there are some precautions to take to avoid heat exhaustion and heat stroke.
These occur when the body’s own temperature regulatory system becomes inadequate at keeping the body cool.
There are two mechanisms the body uses in the attempt to keep from overheating. The first is one we are all familiar with — sweating. The evaporation of sweat from the surface of the skin helps to cool the body. Only the sweat that actually evaporates from the skin has a cooling effect. All that extra fluid dripping off you during your hot summer run is essentially wasted water.
Sweat can have a hard time evaporating when the humidity level is high, making it all the more important that you take the time to adequately rehydrate.
In addition to sweating, the body will also increase blood flow to the skin in the attempt to lose some of the extra body heat to the cooler environment. While this can help in the cooling process, it has the unfortunate side effect of reducing some of the blood flow to the working muscles. That’s why your two-mile jog that may have been easy in May might become much more difficult in the heat of July or August.
When the temperature outside is higher than that of the body, this method of cooling becomes much less effective. Seek a cooler, shaded area a few times throughout your workout, and try to run in the morning or late afternoon to avoid the hottest part of the day.
When starting a running program, or doing any type of physical activity outside remember these tips in order to stay cool and safe:
■ Give yourself time to get acclimated to the summer heat. Start off running in short, easy bouts and slowly progress. It usually takes around a week of daily exposure for the body to make the necessary adaptations.
■ Stay hydrated. The body can lose anywhere between 20 and 48 ounces of water per hour during intense exercise.
■ Take frequent breaks in a cool, shaded area.
■ For intensive and/or hot training sessions lasting more than an hour consider drinking fluids with electrolytes such as a sports drink.
BY WATER QUALITY ASSOCIATION (WQA)
Drinking water contaminated with nitrates made national headlines recently when a University of California-Davis study predicted the presence of nitrates in drinking water will intensify in the years to come across California’s Salinas and Central valleys.
While the Davis’ study hones in on California’s nitrate problem, nitrates impact water quality across the United States.
What are nitrates?
Nitrates form when microorganisms break down fertilizers, decaying vegetation, manures and other organic materials. Principal sources of nitrate contamination include animal waste, fertilizers and septic tanks.
How are nitrates regulated?
Nitrates are regulated in the Safe Drinking Water Act of 1974. The law authorizes the Environmental Protection Agency (EPA) to determine safe levels of potentially harmful chemicals in drinking water. These levels are called Maximum Contaminant Level Goals (MCLG). The EPA sets the MCLG for nitrates at 10 parts per million (ppm).
Where are nitrates a problem?
Nitrate is a tasteless, colorless and odorless compound that homeowners cannot detect unless they have their water chemically analyzed. Municipalities are required to test water sources for nitrates annually and keep nitrates at safe levels. Homeowners with private wells should use a certified laboratory to test their water for nitrates and other contaminants on an annual basis.
Why is it important to regulate nitrate levels?
Although nitrate is necessary for human and environmental health, high concentrations in drinking water can be harmful. Read more…
Icky calcium build-up and high energy costs are just 2 of the many annoyances associated with hard water.
Save money and help the environment by checking on your water quality
Milwaukee Journal Sentinel
(ARA) – Bruce Farrar didn’t like what hard water was doing to his home.
“Our dishes in the dishwasher were terrible,” says Farrar, who lives in Newport Beach, Calif. “The inside of the dishwasher was just covered with calcium. Also, our showers had glass doors and I had to put a special cleaner on them because of the calcium buildup.”
But the problems didn’t end there. Hard water was also preventing the family’s clothes washer from functioning properly, requiring the use of more soap and hotter water, which increased Farrar’s grocery bill and energy costs. The added energy needs were also putting more wear and tear on his hot water heater, decreasing its lifespan.
Nearly 90 percent of American homes have hard water – water containing high levels of calcium and magnesium, according to The U.S. Geological Survey. The hardest water is commonly found in the states that run from Kansas to Texas as well as in Southern California. How can you tell if you have hard water? If your shampoo and soap don’t lather up like they should, if you see scaling on your pipes and showerheads or if you have nasty brown rings in your sinks and toilets, your water is probably hard.
To know exactly how hard, and what to do about it, you should have your water diagnosed by a water quality professional. Read more…
Loyola University in Chicago is ridding its campus of bottled water.
School officials say bottled water will no longer be sold anywhere on campus starting in 2013.
A referendum was passed by students last week to phase out bottled water sales and reduce the university’s environmental footprint. Students launched a year-long campaign to eliminate bottled water sales and draw attention to water conservation.
Officials say the goal of the campaign was to address issues of local water privatization and fair access to water globally.
(NewsUSA) – Homeowners often assume that their homes are healthy — but indoor spaces can be more heavily polluted than the air outside.
Poor indoor air quality can seriously impact health. Many chemicals, including formaldehyde and volatile organic compounds (VOCs), which are often found in homes and offices, can contaminate indoor air, leading to allergic reactions or chronic illness in certain individuals.
RainSoft improves the Quality of Life for our customers and their families by offering them environmentally responsible air and water treatment solutions for their homes.
DRINKING WATER SYSTEMS that provide bottle-quality, crystal clear water for drinking and cooking…without the plastic bottle.
WATER TREATMENT SYSTEMS that save money by reducing energy and soap consumption. Water-using appliances last longer, and bathing and shower has never felt better!
AIR PURIFICATION for the entire house, not just one room. RainSoft air purification products mount directly into the duct, providing protection and peace of mind…silently and out of sight.
It has been over 55 years since the first RainSoft water conditioner was sold from a small garage just outside of Chicago, Illinois. Since that day in 1953, RainSoft has become an industry leader in treating, filtering and softening water for well over one million homes and businesses throughout the world.
The customer always comes first at Environmental Water Systems Inc. of Madison, TN.
Environmental Water Systems Inc. was founded by Eric Swenson and Greg Bunn on Jan. 2, 1993. Since then, it has grown to include two locations and 24 employees committed to serving customers throughout middle Tennessee.
Environmental Water Systems Inc. is an award-winning dealer of clean, quality RainSoft water and products. For the past 17 years, the company has been a recipient of RainSoft’s Gold Circle Tiger Award for Excellence. In 1996-1997, Environmental Water Systems Inc. was named the 14th Top World Wide dealer of RainSoft products, as well as being named the Number One Beta Office in 2008. In addition to its national awards, Environmental Water Systems Inc. also has been locally recognized with numerous number-one regional awards.
Environmental Water Systems Inc. is proud to offer top products and services, including free water testing, perpetual care agreements, salt delivery and free, indoor air quality testing.
535 Myatt Dr Ste 300
Madison, TN 37115
(615) 860-0276 (fax) email@example.com
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