It happens every year about this time. We’re finally enjoying the freedom of running in warm weather and long days and “Bam!” Summer’s heat hits us full-on. As I write this, the weather forecasts heat in the 90s for most of the next week.

It’s tempting to forge ahead despite conditions, but ignoring summer’s extremes can be deadly. The National Weather Service reports that heat is the No. 1 weather-related killer in the U.S. and according to the Center for Disease Control, more than 650 Americans die each year from summer’s heat and humidity.

This summer, learn to understand the effects of the season’s heat and humidity. You’ll have safer summer running and hopefully, a more productive racing season this fall.

During any run, the human body produces 75 percent of its energy in the form of excess heat. That’s not a problem in temperatures of 70 degrees or below. But as temperature and humidity soar, the body can’t dissipate the heat and internal temperature begins to increase, setting in motion a chain of events.

First, blood vessels dilate to circulate blood quicker and closer to the skin. Millions of sweat glands are called upon to reduce body heat through evaporation. The heart beats faster since blood flow per beat is reduced.

Since survival is the body’s first priority, exercise performance suffers. Every runner is different, with smaller, very young or older runners and beginners feeling heat’s effects more, but Galloway’s 1984 Book on Running suggests that racing times will slow by 20 percent at 85 degrees.

Because blood is diverted to the skin, it isn’t available to muscles and core organs. This causes muscle cramps or heat syncope, a feeling of lightheadedness. Exercise-associated collapse can occur if you immediately stop running and stand without a cooldown walk.

Consider this stage of heat stress a warning. Slow to a walk immediately if you experience symptoms and seek shade to cool down. Apply pressure or massage cramping muscles. Sip water unless you are feeling extremely nauseous.

If you choose to ignore your body’s warnings and keep running, your heartrate approaches its maximum. Blood thickens and is harder to circulate. At some point, the body’s systems can’t keep up with demands. Internal temperature continues to rise. You risk heat exhaustion or worse, life-threatening heatstroke.

In heat exhaustion, body temperature rises as high as 104 degrees. Symptoms include nausea, vomiting, extreme fatigue, headache, fainting and sweating with cold, clammy skin. Ask for assistance in cooling with wet towels, spray from a hose or ice packs. Continue to drink fluids. If you feel no better after 20 minutes, seek medical attention.

Heatstroke is life threatening. As body temperatures continue to rise, organs fail leading to serious injury or death. Skin may be moist or dry. You may be incoherent, confused or lose consciousness. If you survive heatstroke, it may be weeks before you can exercise again.

Obviously, the best remedy is to prevent heat illness by not running in the heat. Check the National Weather Service heat index (www.weather.gov/safety/heat-index) and don’t venture out in the danger zone. If you run outdoors, early morning is the coolest time. If possible, stay off city streets. Run on unpaved trails in shaded parks instead.

Drink plenty of fluids as dehydration is a major factor in heat illness. Water is the drink of choice for all day. Drink electrolyte-replenishing sports drinks for runs of more than one hour. Avoid alcohol because of its dehydrating effects.

The best summer running advice may be to run for fun. Don’t stress over slower times or shorter distances in a heat wave. Life is stressful enough without fighting summer.

Upcoming Events

Through July 31: Run Across PA. Choice of virtual North to South or East to West run/walk. runsignup.com/Race/PA/AcrossPennsylvania/CrossingPennsylvaniaVirtualChallenge

Through August 31: Conquer Everest Elevation Challenge. Virtual event based on total elevation climb. runsignup.com/Race/Info/PA/Anywhere/ConquerEverestChallenge

Through August 31: Rocksylvania Remix, Pennsylvania. Rocksylvania Trail Series is virtual this year. Run 175 or 350 total miles on any Pennsylvania trails between June 1 and August 31. runsignup.com/Race/PA/Rocksylvania/RocksylvaniaVirtualChallenge

Saturday, 8 a.m.: Angie Gioiosa Memorial 15k, 5k and 2 Mile, Altoona. 814-695-4467 or www.blairregionalymca.org/raceseries/angie-gioiosa-4th-of-july-memorial-race/

Saturday, 9 a.m.: Canadohta Lake Firecracker 5k/10k, Union City. Also a virtual option. runsignup.com/Race/PA/UnionCity/CanadohtaLakeFirecracker5k10k

July 11, 9 a.m.: BZ Classic 5k, Ridgway. Replaces Elk County Classic. No race day registration. runsignup.com/Race/Info/PA/Ridgway/BZClassic5K

July 12, 9:45 a.m.: 7th Annual Brain Aneurysm Awareness 5k, Pittsburgh. Choice of timed 5k or 3k and untimed 5k on the North Shore, also virtual option. register.chronotrack.com/r/58115

July 15, 7 p.m.: 20th Annual Kalajainen Klassic 5k Run/Walk, New Castle. Also virtual option. 724-971-3736 or stellabalzi@gmail.com. Online registration at runsignup.com/Race/PA/NewCastle/KalajainenKlassic5KRunWalk

July 19, 8 a.m.: Ohio River Trail Council River Run 5k and 10k Road Race, Rochester. Flat USATF Certified course. Also Family Fun Run/Walk. runsignup.com/Race/PA/Rochester/OhioRiverTrailCouncilRiverRunRoadRaceSeriesSummer2019

July 25, 7 a.m.: Kinzua 10k, Mount Jewett. Out and back on scenic Knox Kane Rail Trail near Kinzua Skywalk. runsignup.com/Race/PA/MountJewett/KinzuaHalfMarathon

July 25, 8:30 a.m.: 19th Annual Rube’s Run 5k, Prospect. New course and location or virtual option. No day-of-event registration. runsignup.com/Race/PA/Prospect/RUBESRUN

July 25, 9 a.m.: Harvest Community Church 5k and 5 Mile, Dayton. Starts at Dayton Fairgrounds. harvestpa.churchcenter.com/registrations/events/444788

July 25, 9 a.m.: John Cossy Costantino Memorial 5k and 10k, Freeport. Run through downtown Freeport held in conjunction with Freeport International Baseball Invitational. Second event in Freeport Triple Crown. runsignup.com/Race/PA/Freeport/JohnCossyConstantinoMemorial5K

July 25, 9 a.m.: 3rd Annual Killian 5k, North Park. Out and back course starting at North Park Boathouse. Post-race party with DJ, beer, games. This event is sold out. Virtual option still available. www.killian5k.com

July 25, 10 a.m.: Semper Gratus Shamrock Shuffle 5k and 1 Mile Family Fun Walk, Leechburg. Starts at West Leechburg Fire Department. www.athlinks.com/event/semper-gratus-shamrock-shuffle-5k-1mile-family-fun-walk-193153

July 26, 8 a.m.: Kinzua Half Marathon, Mount Jewett. Out and back on scenic Knox Kane Rail Trail near Kinzua Skywalk. runsignup.com/Race/PA/MountJewett/KinzuaHalfMarathon

July 26, 9 a.m.: Dahoga Dash 5k, Wilcox. 814-512-1374 or randylindberg@hotmail.com

August 1, 9 a.m.: St. Barnabas Free Care 5k, Gibsonia. Now a virtual event. 724-625-3770 or stbarnabashealthsystem.com/stbarnabas5k

August 2, 7 a.m.: Drake Well Marathon and Half Marathon, Titusville. 814-827-2799 or rd_dwm@yahoo.com

August 10 through August 31: 8th Annual Passavant Hospital Foundation 4k/8k Virtual Race. Complete the loop course in person at North Park Pool area on August 14 or virtually anytime. 412-748-6641 or online registration at runsignup.com/Race/PA/Pittsburgh/8thAnnualPassavantHospitalFoundationRunWalk

Race Results

Most Dope Virtual 5k: Taylor Sheahan, 1st Overall W, 21:01; Brandon Marcucci, 1st Overall M, 24:02; Jason Jovenall, 27:10; Amanda Zavidny, 27:41; Eileen Schaffer, 1:05:00

Most Dope Virtual 10k: Anonymous participant, 1st Overall M, 48:20; Kelsey Conn, 1st Overall W, 50:13; Leanne Finney, 57:28; Rosemary Mihalko, 1:21:17; Patricia Neubert, 1:27:31

Most Dope Virtual 10 Mile: Douglas Basinski, 1st Overall M, 1:14:10; Sarah Winschel, 1st Overall W, 1:21:20; Ashley Yaklich, 1:25:18; Suzette Cappola, 1:28:51; Christopher Sammon, 1:29:11; Rachel Rutkoski, 1:34:44; Erin Kohlmeyer, 1:43:14

Send comments and suggestions: Patricia Neubert; Phone 724-352-4395. Email lotzak@consolidated.net

Pat Neubert is a running columnist for the Butler Eagle