Badminton or tennis kit bag
Racket, shoes, spares and water: pack the night before so you walk onto court ready.
18 itemsStart
Running in the heat: checks before you go
Plan the time, water and pace so a hot run stays safe.
Before you leave (5)
- Check the forecast and heat index, and run early morning or after sunset
- Eat lightly and drink a glass or two of water an hour before
- Wear light, loose, light-coloured clothes, a cap and sunglasses
- Put on sun cream, also on ears and neck
- Tell someone your route and when you will be back
Plan the run (4)
- Choose shade and loops past water points
- Slow your pace: 30 to 60 seconds per km is normal in heat
- Cut the distance on a hot day, and skip hard intervals
- Carry water or plan stops every 15 to 20 minutes
During the run (4)
- Sip regularly: do not wait until you are thirsty
- Walk if you feel hot, dizzy or have a headache
- Stop at once with nausea, cramps, chills or confusion
- Pour water on your head and neck to cool down
Afterwards (4)
- Cool down in the shade and keep drinking
- Replace salt with food or an electrolyte drink after long runs
- Watch your urine: pale yellow is good, dark means drink more
- Get help if you stay dizzy or confused: that can be heatstroke
Written from www.nhs.uk
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