It happens every summer. Western Pa. runners are beginning to enjoy the fruits of their training labors in the form of faster racing times when summer suddenly hits hard.

After months of planning and training, it’s tempting to forge ahead toward a racing goal, but ignoring summer’s extremes in pursuit of a PR can be deadly. The National Weather Service reports that heat is the number one weather-related killer in the US and according to the Center for Disease Control, 400 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 a safer and more productive summer training and racing season.

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 soars, 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 becomes the body’s first priority, running performance suffers. Because blood is diverted to the skin, it isn’t available to muscles. This causes fatigue and possibly muscle cramps. Heart beat approaches maximum but as blood thickens, it’s harder to circulate.

At some point the body’s systems can’t keep up with demands. Internal temperature continues to rise. If we choose to continue, we risk heat exhaustion or worse, life threatening heat stroke.

Obviously, the first remedy is to not run in the heat. Check the National Weather Service 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.

The American Red Cross suggests wearing lightweight, light-colored clothing and a hat. Technical fabrics help dissipate heat by wicking away moisture.

Throw away (or at least ignore) the stopwatch. Galloway’s 1984 Book on Running suggests that racing times will increase by 20 percent at 85 degrees. Because each runner handles heat differently, it’s much better to run by perceived effort than by time.

Don’t be a slave to your training plan. Stop running if you experience unusual fatigue or heat related symptoms.

The effects of heat can be mitigated by proper hydration. Water is always a good choice for fluid replacement. Drink six to eight glasses of water throughout the day to maintain full hydration.

Studies have shown that drinks with up to six percent concentration of carbohydrates is absorbed 30 percent faster than plain water, making sports drinks or diluted fruit juice ideal replenishment on the run. While room temperature liquids may be absorbed at a faster rate, most people prefer cold drinks and will drink more of a cold liquid.

How much to drink to maintain full hydration varies with sweat rate. Weigh yourself before and after your hot weather training run. Following your workout, drink one pint of fluid for each pound lost on the road.

Adjust your expectations. While running through sweltering August may not produce personal best times, it may set the stage for faster running in cooler fall races.

Upcoming events

Saturday, 8 a.m.: Run With the Deer Flies 25K and 15K Trail Run, Penn Run. Challenging run through Yellow Creek State Park. 724-349-8797 or wentom87@verizon.net

Saturday, 8:30 a.m.: Rube’s Run 5K, Prospect. 724-865-2181 or jmharm@zoominternet.net

Saturday, 9 a.m.: Freeport International Baseball 5K, Freeport. Starts at Freeport Junior High School. 724-295-5511 or freeport5k@hotmail.com

Sunday, 8:30 a.m.: Pass the Pancakes 5K, Waterford. Starts at Picnicana Park, post-race pancake breakfast. 814-440-7275 or jeff_jones@lord.com

July 29, 7 p.m.: Dam Race 5K, Sharpsville. Race #3 of Twilight QUAD series. 724-866-1374 or smc@runhigh.com

July 31, 7 p.m.: GNC Live Well Liberty Mile, Pittsburgh. Flat one mile race in heats. Libertymile.org

Aug. 1, 8 a.m.: Raise the Roof 5K Race, Kittanning. Flat course benefits Habitat for Humanity. Mikemacsr17@gmail.com

Aug. 1, 9 a.m.: St. Barnabas 5K Run/Walk, Gibsonia. Out and back course, post race picnic. 724-625-3770 or stbarnabas5k.com

Aug. 2, 9 a.m.: Presque Isle Mile, Erie. Starts at Presque Isle Beach 1. www.erierunners

Aug. 8, 8 a.m.: Roebling’s Run 5K, Saxonburg. Rolling out and back race starts at Knoch High School. 412-603-1999 or ap2426@zoominternet.net

Aug. 8, 8 a.m.: 3rd Annual CUP 5k Run and Walk, Cranberry Township. Run through Graham Park. 724-504-5110 or inko@zoominternet.net

Aug. 8, 9 a.m.: Brookline Breeze 5K Fitness Run/Walk, Pittsburgh. Also one-mile fun run and one-mile dog walk. 412-561-6786 or home1322@verizon.net

Aug. 8, 9 a.m.: Rimersburg Cookie Daze 5K, Rimersburg. 814-473-6427

Aug.8, 8 p.m.: Howl at the Moon 5K Night Run and Walk, Beaver. 724-622-7637 or stevegoldcamp@yahoo.com

Aug. 9, 8:30 a.m.: Get Fit Families Youth Triathlon, Portersville. Youth triathlon at Moraine State Park. 724-321-4265 or joella@zoominternet.net

Aug. 9, 7:30 a.m.: Two Face 10K, North Park. Road run starts at North Park Boathouse. 412-490-0881 or nickw@eliterunners.com

Aug. 9, 9 a.m.: Two Face 10K, North Park. Trail run follows road race. 412-490-0881 or nickw@eliterunners.com

Aug. 15, 6 p.m.: Run for the Trail 7K and 2 Mile Fun Run/Walk, Dilltown. Run on Ghost Town Rail Trail, pets and strollers welcome. 412-613-1167 or tmprrcih@yahoo.com

Aug. 16, 8 a.m.: Hamot 10K/ Mayor’s Cup, Erie. Run through scenic parts of Erie. Also 3 Mile Fitness Walk/Run and Bariatric 1 Mile at 8:15 a.m. and Toddler Trot at 9:45 a.m. 814-881-0060 or suzannec@erierunners.club

Aug. 19, 7 p.m.: Courtney’s Ice Cream Race 5K, Grove City. 724-866-1374 or smc@runhigh.com

Aug. 21, 7 p.m.: Scrub Run 8K or 4K Run/Walk, North Park. Run at North Park Pool loop. 412-748-6648 or steindoerferj@ph.upmc.edu

Aug. 22, 10:30 a.m.: Grandparents Race 10 Mile, 5K and 1 Mile Kids Fun Run, Zelienople. Run at Passavant Retirement Complex. 724-321-4265 or joella@zoominternet.net

Aug. 29, 6:30 a.m.: Baker Trail UltraChallenge, Summerville. 50 mile race for individuals or relay teams of up to 5 members. www.rachelcarsontrails.org

Race results

Ford City 5K, July 4: Matt Sikora, 1st Overall M, 17:59; Morgan Kiebler, 1st Overall W, 19:38; Shawn Beranty, 3rd 40-44 M, 21:33; Larry Lutz, 2nd 55-59 M, 22:51; Jennifer McNabb, 3rd 50-54 W, 24:48; Jocelyn Ursiak, 2nd 40-44 W, 25:18; Emma Dailey, 3rd 112 & Under W, 26:43; Carrie Rodgers, 3rd 35-39 W, 27:05; Christian Sharp, 2nd 11 & Under M, 27:23; Jonas Starr, 3rd 11 & Under M, 28:35; Frank Prazenica, Jr., 3rd 65-69 M, 30:29; Deborah Snyder, 2nd 60-64 W, 31:37; Roger Walker, 3rd 70+ M, 36:199; Matt Ruffner, 22:01; Donald Herbst, 23:27; Tyler Crissman, 23:48; Jim Hrabosky, 24:42; G Ronald Ripper, 25:09; David Ursiak, 25:18; Laney Pastoria, 26:34; Kyle Zboran, 26:56; Justin Waugaman, 27:11; Hanna Dailey, 27:23; Jake Dailey, 27:24; Lexi Soule, 27:44; Bruce Soule, 27:44; Alan Buriak, 28:28; Jared Starr, 28:37; Dave King, 29:03; Katie Fuhrman, 29:10; Kelly Pastoria, 29:33; Joe Zboran, 30:18; Tracy Dailey, 31:07; Adam Olsen, 32:01; Chelsy Olsen, 32:01; Travis Domhoff, 32:11; Bill Kerr, 32:21; Robert Crawford, 32:39; Michael Dailey, 32:47; Jacob Neff, 32:51; Scott Neff, 32:51; Jesse Shreckengost, 32:56; Herb Peters, 32:58; Tracy Neff, 34:02; Dennis Piper, 38:25; Annette Herbst, 38:32; Terri Delzer, 39:47; Levi Butler, 39:55; Samantha Sharp, 41:16; Scott Andreassi, 41:29; Rachel Delzer, 45:27; Brenda Murray, 46:31; Anastasia Herbst, 48:57; Elizabeth McKivigan, 49:09; Kathy Dailey, 49:22; Carol Page, 52:49; Blake Kelly, 53:03; Madison Gamble, 1:00:00; Karla Pastoria, 1:00:24

Presque Isle Half Marathon, July 19: Jared Markowitz, 1st Overall M, 1:14:46; Lauren Woodring, 1st Overall W, 1:21:03; Ben English, 2nd 30-34 M, 1:24:19; Gar Bercury, 3rd 40-44 M, 1:25:56; Jeff Lynn, 2nd 45-49 M, 1:31:29; Kimberly Hohman, 2nd 35-39 W, 1:36:35; Mark Courtney, 1st 55-59 M, 1:38:13; Christine Murray, 3rd 60-64 W, 2:12:47; Brandon Wise, 1:21:03; Andrew Mascio, 1:25:49; Andrew Lingenfelter, 1:34:26; Mark Shipley, 1:35:53; Leslie Kramer, 1:38:21; Derek Priester, 1:40:24; John Armstrong, 1:43:28; Lori Fromlak, 1:44:01; Mark Hepler, 1:44:17; Scott Hepler, 1:45:24; Steve Green, 1:45:32; Laura Seitz, 1:47:20; Tyler Ross, 1:47:27; Karen Lyle, 1:49:00; Ashley King, 1:49:32; Caitlyn Snyder, 1:49:38; Jon Kovach, 1:58:00; Janel Reedy, 1:58:36; Traci Hanna, 2:03:08; Emily Donis, 2:03:09; Josh Seitz, 2:04:56; Bill Swanik, 2:05:55; Wendy Wick, 2:06:10; Noelle Sequite, 2:06:12; Kristen Collins, 2:06:56; Steven Nichols, 2:08:23; Carrie Rodgers, 2:08:27; Charissa Williamson, 2:10:27; Stacy Juchno, 2:11:26; Heidi Yeager, 2:15:58; Steve Mix, 2:17:21; Samuel Hepler, 2:18:39; Meg Rodgers, 2:20:54; Amanda Wilhelm, 2:21:38; Kristy Martino, 2:22:01; Joseph Hanna, 2:22:01; Robert Audia, 2:22:40; David Peck, 2:22:51; Amanda Lucco, 2:28:38; Karen Schreffler, 2:32:29; Stephanie McCreary, 2:32:41; Bethany Adams, 2:34:51; Rachel Singer, 2:35:51; Carrie Dever, 2:35:52; Vince Beaver, 2:37:02; Brooke Kosar, 2:37:03; Reba Luffy, 2:37:04; Leah Ehrman, 2:37:50; Matthew Lucco, 2:38:06; Briana Dugan, 2:38:40; Erika West, 2:40:02; Amy Taylor, 2:42:09; Ryan Dickey, 2:43:41; Madonna Rush, 2:47:25; Arlene Gebhart, 2:49:44; Lisa Jamison, 2:54:42; Angie Jamison, 2:54:45; Michelle Brochetti, 2:58:16; Shelly Bell, 2:58:16; Mackenzie Ebersole, 3:05:57; John Sestak, 2:58:21; Heather Hodges, 3:17:29; Bridget Casteel, 3:31:39

Hundred Acre Wood 10 Mile, July 11: Ben English, 1st Overall M, 59:51; Christina Stanhope, 1st Overall W, 1:17:29; David Adams, 2nd 65-69 M, 1:23:17; Heidi Underwood, 1:35:47

Meadville Trail Blazer 15K, July 12: Kris Cornell, 1st Overall M, 55:15; Archana Anand, 1st Overall W, 1:07:20; Gary Bell, 1st 70-74 M, 1:17:16; Elizabeth Dickey, 3rd 50-54 W, 1:41:04; Johnny Patrus, 3rd 65-69 M, 1:44:33

Meadville Trail Blazer 5K, July 12: Gabe DeYoung, 1st Overall M, 20:04; Erica Puleio, 1st Overall W, 21:50; Mark Perrine, 1st 60-64 M, 25:07

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