Judging by Facebook posts, most of my running friends didn’t let last weekend’s heat wave stop them from running, but it did slow them down. And that’s a good thing.

According to the National Weather Service, heat kills more people annually than all other weather conditions combined. While many who succumb to the heat have pre-existing health issues, the statistics serve as a warning to runners who exercise in all weather conditions.

We don’t need a thermometer to tell us that heat effects running. Running performance suffers as the temperature rises above 69 degrees — and the longer the run, the slower we get.

In hot and humid weather, runners simply can’t get rid of the excess heat that exercise generates. Performance suffers because blood that normally carries oxygen to muscles is diverted to the skin to dissipate heat. The heart pumps harder to circulate blood which may become thicker if we’re dehydrated.

If we try to maintain a pace or even the same effort on a hot and humid run, body temperature continues to rise. We may experience symptoms of heat exhaustion: unusual fatigue, red skin, fever and feeling disoriented.

Runners, used to pushing through discomfort, may try to ignore these warning signs even as the body’s core temperature climbs. At 104 degrees or higher, you risk life-threatening heat stroke.

The best way to deal with hot weather running is with proper preparation. It takes a few weeks, but the body adapts to the heat by becoming more efficient at sweating and generating greater blood volume.

Maintain this blood volume and avoid dehydration by drinking plenty of fluids all day, not just while running. Water is best, but most non-alcoholic drinks will serve the purpose. Contrary to what you may have heard, caffeine won’t harm you if you’re a regular user.

During hot weather races, be sure to take fluids at every aid station. Alternate water and sports drink on runs of more than 45 minutes for proper electrolyte replenishment. On training runs, stash a bottle somewhere along your route, carry fluids or a little cash for a stop at a convenience store.

Cut down on meats and proteins as your pre-run meal. The body generates heat as it works harder to process proteins and more blood and fluids are required for the process.

Pre-cool your body for the run with a cold shower or bath. Carry ice cubes tucked into your hat or sports bra (my Mom’s suggestion) or tied in a bandana around your neck for a cooling effect.

Any activity in the heat is more strenuous and we may underestimate effects of yard work or other activities on our overall energy expenditure. A well rested body is less likely to suffer symptoms of heat exhaustion or heat stroke, so be sure to get enough sleep and rest in hot weather.

Prepare your mind for the heat as well as your body. Adjust your running goals and expectations based on conditions and perceived effort rather than stubbornly sticking to a planned time or mileage.

If you do experience heat related symptoms on the run, slow down. Remember that walking or dropping out of an event or training run is always an option, since the ultimate goal is to survive.

If you’re not sure of conditions, let the National Weather Service be your guide. Check their heat index at http://www.nws.noaa.gov/os/heat/index.shtml#heatindex. This site also contains valuable information about symptoms of heat related conditions and how to prevent them.

Upcoming events

Friday, Passavant Hospital Foundation Scrub Run 8K, Allison Park. Starts at North Park Pool area. 412-367-6640 or taylorps@ph.upmc.edu

Saturday, 7:30 a.m.: Butler YMCA Adult Triathlon, Moraine State Park. Swim .25 miles, bike 7 miles, run 5K. 724-287-4733 or jknauff@bcfymca.org

Footprints for Hope 5K, Punxsutawney. 814-938-6362

Saturday, 8 a.m.: Cross Country Crusade 5K Run/ Walk, Saxonburg. Run on Knoch Cross Country course, first race in Saxonburg Distance Series. 724-360-3324 or tip2013@yahoo.com

Saturday, 8 a.m.: Sandy Lake Community Fun Days 5K, Sandy Lake. Also short kids run at 8:45 a.m. 724-301-1657 or slvfdsecretary@yahoo.com

Saturday, 8:30 a.m.: The Charity Race 5K, Cranberry Township. Run through Cranberry Community Park. 724-612-4721 or cdstorrs@gmail.com

Saturday, 9 a.m.: Elk County Classic 5K, Johnsonburg. Flat and fast, out and back. 814-776-2413 or users.penn.com/~bczappa

Saturday, 9 a.m.: Pittsburgh 5K Run/ Walk to Cure Sarcoma, North Park. Starts at Boathouse. 724-449-4568 or bill5krun@gmail.com

Saturday, 9 a.m.: Wooley Mammoth Extreme 5K, Conneaut Lake. 814-382-2534

Saturday, 8 p.m.: Race to the Moon 5K and 5 Miler, Apollo. Run after dark on Roaring Run Trail. Bring flashlight or headlamp. Swamper11@verizon.net

Sunday, 6 p.m.: Hoodlebug 5K Run and Fun Walk, Indiana. Part of Indiana County Triple Crown. 724-465-8262 or jswauger@comcast.net

July 18, 7 p.m.: Waterford 5K, Waterford. Run through the park. 814-746-7249 or MCWILLIAMSSQUAD@aol.com

July 19, 7 p.m..: Jaime Rosellini Memorial 5K Race/ Walk, Butler. Run on Butler County Community College campus. 724-431-6421

July 20, 8:30 a.m.: Stampede in the Park 5K/ 1 Mile Run & Walk, Plum Borough. Run through Boyce Park with downhill finish. 412-795-6902 or Kevin.dowdell@us.abb.com Online registration at www.active.com

Citizens Helping Citizens’ 5K Run/ Walk, Indiana. 724-349-5511, ext. 205 or dshaffer@asmgt.com

July 27, 9 a.m.: Rose E. Schneider Family YMCA Youth Triathlon, Zelienople. Triathlon for ages 6-12, awards to all finishers. 724-452-9122 or www.bcfymca.org

July 27, 9 a.m.: Freeport International Baseball 5K, Freeport. 724-295-5511 or marathonmetals@comcast.net

July 28, 8 a.m.: Run with the Deer Flies 25K and 15K Trail Run, Penn Run. Run through Yellow Creek State Park. Awards to all finishers. 724-349-8797 or wentom87@verizon.net

July 31, 7 p.m.: Dam Race 5K, Sharpsville. Part of Mercer County QUAD. 724-866-1374 or smc@runhigh.com

Aug. 3, 9 a.m.: St. Barnabas Medical Center 5K Run/ Walk, Gibsonia. 724-443-0700 or www.stbarnabas5k.com

Aug. 3, 9 a.m.: Bob Swanson Memorial 5K Run, 2 Mile Walk and 1 Mile, Mt. Jewett. 814-778-5940 or kirbyp@verizon.net

Aug. 3, 9 a.m.: Larion Area Bobcat 5K Trail and Fun Run, Shippenville. Run on new cross country course in Clarion County Park. 814-319-4215 or kmurtha@clarion-schools.com

Aug. 4, 9 a.m.: Runnin’ Outta Our Mine 5K, Wampum. Run through underground storage facility. 724-456-2373 or online registration at http://runsignup.com/Race/PA/WAMPUM/RUNNINOUTOFOURMINE5K

Aug. 10, 8 a.m.: Roebling’s Run 5K Run/ Walk, Saxonburg. Out and back, part of Saxonburg Distance Series. 724-360-3324 or tip2013@yahoo.com

Aug. 10, 8 a.m.: Brookline Breeze 5k, Pittsburgh. Also 1 mile mini-breeze at 8:30 A.M. 412-561-6786 or home1322@verizon.net

Aug. 10, 6 p.m.: Run for the Trail 7k Run and 2 Mile Fun Walk/ Run, Diltown. Run on Ghost Town Trail rail trail. Post race ice cream. 412-613-1167

Race results

Salute the Sacrifice 10K, June 29: David White, 1st Overall M, 41:39; Roger Lutz, 2nd Overall M, 42:53; Maggie Paige Backstrom, 1st Overall W, 44:40; Amber Star Mayo, 2nd Overall W, 49:48; Matt Drohan, 47:34; Caleb Bowser, 51:28; Eric Rudish, 51:40; Lyndsey McCaskey, 56:25; Holly Matsko, 55:03; Nancy McCaskey, 56:25; Jim Smith, 56:49; Justin Reinhard, 57:58; Dave McFarland, 1:00:59; Meredith Glendening, 1:10:56; Janis Hackett, 1:16:47

Salute the Sacrifice 5K Run, June 29: Patrick Fullerton, 1st Overall M, 20:01; Noah Bowser, 2nd Overall M, 20:32; Dominic Oliver, 3rd Overall M, 22:34; Cierra Jean Lawrence, 1st Overall W, 26:53

Salute the Sacrifice 5K Walk, June 29: Mike Reese, 1st Overall M, 40:52; Ellen Fullerton, 1st Overall W, 52:08; Levi Dellon, 2nd Overall M, 52:54; Lori Dellon, 2nd Overall W, 52:55; Amber Griffith, 3rd Overall W, 55:16; Lawrence Griffith, 3rd Overall M, 55:34; Steven Griffith, 58:44; Pamela Griffith, 58:46

Ford City 5K, July 6: Matt Lawhead, 1st Overall M, 17:35; Veronica Bujdos, 1st Overall W, 18:19; Timothy Wyant, 1st 40-44 M, 18:18; Vern Morrowm 1st 50-54 M, 18:51; T. Mobb, 3rd 50-54 M, 19:41; Noah Bowser, 1st 12-15 M, 19:56; Melissa Kemp, 1st 25-29 W, 20:35; Nick Kijowski, 2nd 45-49 M, 21:11; Linsey Westerman, 1st 30-34 W, 21:38; Larry Lutz, 2nd 55-59 M, 22:31; Steve Mote, 3rd 35-39 M, 22:32; Kayla Zboran, 2nd 16-19 W, 22:37; Mandy Hunt, 2nd 12-15 W, 23:30; Tracy Newman, 3rd 30-34 W, 23:31; Lana Stockdill, 1st 35-39 W, 23:42; John Antinossi, 1st 65-69 M, 25:27; Jennifer McNabb, 2nd 45-49 W, 25:27; Beth Zboran, 2nd 50-54 W, 27:47; Patricia Wyant, 1st 65-69 W, 28:30; Robert Crawford, 2nd 65-69 M, 29:00; Frank Prazenica, Jr., 3rd 65-69 M, 30:07; Lou Lodovico, 3rd 70+ M, 35:38; Caleb Bowser, 23:00; Nikki Kemp, 23:33; Donald Herbst, 23:39; Charles Huth, 23:50; Eric Weiland, 23:53; Danielle Weber, 23:58; Kyle Zboran, 24:05; Talan Conjack, 24:10; G. Ron Ripper, 25:08; Kari Huth, 25:54; Sam Wyant, 26:12; Katie Stewart, 26:50; Jocelyn Ursiak, 26:56; Alan Buriak, 27:13; David Fuller, 27:20; Charles Rowley, 27:52; Joseph Pronic, 28:00; Joe Zboran, 28:13; Laura Meixelberger, 29:07; Josh Valasek, 29:35; Jessica Buriak, 29:52; Tracy Booher, 31:12; Wynn Yassem, 31:25; Kelly Pastoria, 31:38; Robert Augustine, 31:46; Jay Lorigan, 31:52; Shawn Bobbert, 32:17; Jonathan Hendrickson, 32:39; Joshua Hindman, 32:50; Jennifer Hindman, 32:50; Matthew Alabran, 34:25; Karen Schrecengost, 34:27; Ava Ursiak, 34:53; David Ursiak, 34:53; Jalana Sigler, 35:00; Donald Patoria, 35:07; John Hughes, 35:07; Roger Walker, 35:43; Terry Delzer, 36:19; Jennifer Anderson, 36:21; Sophia Reitz, 36:50; Patrick Reitz, 36:51; Cathy Lorigan, 37:38; Nicholas Mote, 38:44; David Mote, 38:51; Herb Peters, 38:59; Tammy Bobbert, 40:57; Debbie Huth, 45:17; Anastazia Herbst, 45:21; Annette Herbst, 45:24; Laura Cieslinski, 46:10; Claire Harvey, 46:10; Travis Domhoff, 46:31; Aspen Hartman, 46:33; Deva Hertman, 46:33; Jordan McAuley, 49:23; Rachel Delzer, 50:00; Renee Crossman, 51:58; Laurie Schreckengost, 54:08; John Schreckengost, 54:08

Send comments and suggestions: Patricia Neubert, 435 Cherry Valley Rd., Saxonburg, PA. 16056. Phone or fax 724-352-4395. Email bigp16@connecttime.net

Pat Neubert is a running columnist for the Butler Eagle