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For instance, Zyprexa, a popular anti-psychotic, lists that you should “Avoid becoming overheated or dehydrated. Drink plenty of fluids, especially in hot weather and during exercise. It is easier to become dangerously overheated and dehydrated while you are taking Zyprexa.”

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To understand why certain drugs can cause problems for hot weather athletes, you first have to understand that exercising in heat has two key demands on the body. First, it requires extra skin cooling, which is achieved by sending more blood to the skin. Second, it requires extra blood to the muscles as they work harder. See this post for more information.

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There are usually three reasons why a drug interaction can cause this kind of problem:

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1. If the drug depletes the brain’s ability to send messages about the overheating to the body, so the skin is not cooled the way it needs to be.

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2. If the drug actually causes overheating by decreasing sweating.

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3. If the drug reduces your ability to gauge your own tolerances and therefore clouds your judgment.

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In the first category are several kinds of drugs: the aforementioned Zyprexa and other drugs that treat depression, bipolar disease, schizophrenia etc (read that label!) sometimes block signals from the brain that tell the heart to work harder to cool the skin and increase blood flow to the muscles. Of course, drugs that play with your waste system such as Imodium or prostrate drugs can also have a profound effect on the body’s willingness to sweat and cool itself.

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In the second category you’ll find things like stimulants and decongestants (pseudoephedrine, for example, found in Sudafed, Claritin, Zyrtec and many other drugs that you can buy over the counter) and these are particularly troublesome because they’re so commonly taken.

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Obviously, in the third category you’ll find alcohol and illegal substances that impair judgement, but also sedatives and painkillers like Oxycodone and Morphine.

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In each case, the damage can be severe and even fatal. From personal experience I can attest to the fact that when taking certain cold medications, my sauna tolerance absolutely plummets from over an hour to perhaps twenty minutes. Luckily I can get out in a few seconds, but if you’re out on the trail it can be a different story.

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For hot weather athletes, checking the label before preparing for a run or a bike ride is of key importance. Don’t get caught out!

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But today I’m going to assume instead that you know all that good stuff, and you want to know what’s next. How to take extreme heat running to the next level. And what to expect when you get there. For this reason, you’ll understand why I say that nothing in this post constitutes sound advice – it’s all pretty much for complete masochists who are looking for some kind of transcendental experience on the trail. You have been warned.

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In writing this, I acknowledge that there is indeed a cadre of runners who simply want to make life as hard for themselves as possible (after all, I’m a member)… and it’s why the Badwater exists at all. These unsound nuggets of information may help.

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1. Boy, You’re Going To Carry That Weight… And by weight, I mean water, of course. Ah, you thought I was going to say something unsafe? Don’t worry, I’ll get to that. But this is actually a good point. Fill up a Fuel Belt and a pair of Camel Baks and you’re suddenly 10-15lbs heavier. That makes for a serious extra workload under any circumstances, but when you’re contending with the heat it’s a killer (albeit with a built-in safety net). Best of all, once you’ve achieved whatever distance you wanted to achieve, you can start jettisoning weight over the last few miles and speed up, to really vary the nature of your run.

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2. An Uphill Struggle. Running up a gradient of 1% is noticeable. 5% is tough. 10% grueling. And anything more than that is (almost) sheer hell. Multiply that feeling by about five when it’s really hot out. The first couple of miles of Artist’s Drive in Death Valley quickly rise 1,000 unshaded feet, providing a challenge to almost any runner in the July inferno. Of course, from a safety perspective, it’s also true to say that running downhill is a lot easier than running uphill – so if you do happen to get into difficulty, at least the way back is more straightforward.

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3. Under Armour, Over Kill. Nothing piles on the agony when running in hot weather than to run in multiple layers of clothing. Start with an Under Armor Cold Gear shirt, and slap on as many as you can (assuming you’re running a route where you might be found). For many years I’ve trained in Colorado’s dry, 95F+ summers wearing five or six shirts, a coat, hat, gloves, thermal underwear and tracksuit pants. Sadly the resultant weight loss only lasts as long as the fourteenth glass of iced tea…

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4. Tough Terrain. I hesitate to include this, because I actually find that navigating cliffs and canyons actually focuses me on the present and stops me from daydreaming about the inordinate pain I’m suffering. Even so, it makes the list because anything that throws your stride will upset your delicate balance and take more out of you than simply running down the street. There is also the danger of turning an ankle and having to hop back to civilization – but that’s part of the fun, no?

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5. All Of The Above. Every year, for better or worse, I drive down to Utah to run one of my favorite trails in the country, the Moab Rim trail, which climbs 990 feet in exactly one mile from Kane Creek Road. I usually run it when the temperature is 105F or higher, I carry gallons and gallons of spare water, the terrain is insanely difficult, I wear half a dozen layers and I swear, that mile is one of the toughest you will ever find… and it gets tougher every year! If you’re an extreme heat runner looking for a high, it doesn’t get any better than the feeling of emerging onto the clifftop high above the town and the Colorado River, and then gently padding around the slickrock for an hour until it’s time to half-run, half-tumble back down the trail.

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Of course, you’re far too sensible to go do something as silly as that… right?

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Speaking of critical, that’s exactly what I was when it came to my previous belt – Nike’s Hydration Belt was frankly dismal. Although it was pretty well-balanced, that fact that I had to contend with bottles falling out left and right nearly put me off the belt concept for good.

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Luckily I found Fuel Belt’s offering, and I’m delighted with the results.

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The most important thing to me when it comes to carrying water is invisibility. If, after the first 100 yards, I have forgotten that I have three-and-a-half pounds strapped around my waist – that’s an unqualified success. And that’s precisely what this Fuel Belt delivers.

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It wraps tight and snug, fastening in such an emphatic manner as to instill great confidence. Once velcro’ed together, it stays where you put it: no bounce, no chafing, nothing. It just stays where it’s supposed to be, no matter how long the stride or how long the run.

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The bottles are contoured for easy handling, and marked with fluid ounce markers – which are handy for figuring how much water you really need to carry next time, if you don’t use it all. They snap into their holsters and you gain the extra assurance of an elastic loop to keep them there.

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The belt also comes with a pocket, divided into two sections. It’s fairly well-sized and functional, perfect for a set of keys and a chapstick, for instance. It also has reflective tabs, as is common to almost all running accessories these days (and quite rightly).

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In reviewing my running products I don’t usually mention form as well as function, but in this case I should add that the thing just plain looks good – and doesn’t make you look like a dork even when it’s fully-laden.

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Overall rating: 10/10 – I really don’t see what else they could do to make this better. At least until we discover anti-grav…

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For extreme heat athletes, it can come sooner, and perhaps even harder. Hopefully the following tips will at least put it off a few miles.

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1. The Wall is usually associated with cramps. Since dehydration can cause severe cramping, it’s to be expected that running in hot weather can bring The Wall down on you. So – just as has been mentioned in every other post on this site – drink, and drink often. Carry water with you, even if you have a support team (the author once lost his driver and suffered through five increasingly unpleasant miles in Death Valley before tracking him down) and take regular small mouthfuls.

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2. Slow down, already! One of the dangers of heat running is that the ‘Runner’s High’ can kick in early. This endorphin rush can urge you to accelerate to a pace that will hurt you – and soon. The exhilaration will last a few minutes – the pain can last an entire run. Plan on running at least two minutes a mile slower than you would do on a regular run – in fact, slowing down to 10 or even 12 minute miles is far from shameful. This is a classic example of how being a turtle will get you to your destination quicker than being a hare.

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3. Take breaks. In extreme heat, of course, your body works a lot harder. Your skin demands to be cooled, but your muscles demand to be serviced, and both use oxygen – meaning you will breathe deeper, your heart will race harder, and you will tire more quickly. Give your muscles and skin a rest by occasionally taking advantage of shade and spending a moment or two recuperating. As an aside – and I don’t know how much this truly affects other people, but it seems to affect me – running in extreme temperatures means more activity that is peripheral to the actual movement of the legs. Wiping sweat, reaching for water, taking hats off and so on can all alter your gait, timing and pace. I suggest slowing to walking pace to do these activities – you’re already working hard enough.

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4. Expect the worst – and be ready to deal with it. Whether you’re doing an out-and-back, a loop, or you have something waiting for you ahead, be prepared to alter your plans quickly and radically. Hitting The Wall in a canyon that’s superheated to 125F is not the same as doing it in a well-staffed marathon. You may well be on your own when it happens, so you need to have the mental strength to recognize that maybe today isn’t the day you run 26.2 in 100+ heat. The bravest thing an extreme runner can do is acknowledge when she’s in trouble – and have the wherewithal to run another day. Walk if you need to, flag down cars for water if you’re out, ask for a ride if you can’t move your legs. All that counts is trying again next week.

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5. Have a plan for dealing with The Wall. If it comes as a surprise, you will be depending on potentially flawed reasoning, especially if there’s a degree of heatstroke involved. Accept that you might well hit it, and when you do, implement your plan. Slow to walking pace. Seek shade. Hydrate further. Take electrolyte tablets. Rest somewhere cool and take off your shoes. Allow yourself the chance to recover – even if it takes 20 minutes, just relax and let it dissipate. Then jog slowly back to base if possible, safe in the knowledge that you’ll get closer to your target every time you have the sense to admit you’ve reached your limit.

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Quitting doesn’t come easily to extreme heat athletes – the pain and clarity is part and parcel of our sport. And I certainly don’t advocate giving up just because things become uncomfortable. But if you truly hit the point at which your body shuts down and refuses to continue, you must be prepared to come back another day. Heat running can take a tremendous toll on your heart, your head and your organs – a sensible athlete knows when that toll becomes too much to pay.

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I’ll assume that you’re reading this because you actually want to run in the heat, and you want to know what to expect.

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To that end, here’s a brief synopsis of what you might expect from your first five miles in extreme heat.

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Mile 0-1

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You’ll probably start out slow, just as you prepared. You will feel somewhat exhilarated – it’s 115 degrees and you’re out there, communing with the rocks and the desert and the lizards. You’ll feel good, strong, confident. You’ll even remember your first 6oz of water.

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Mile 1-2

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Reality will begin to set in once you begin to sweat, which will be far earlier than you’re used to. Sweat carries vital nutrients from your blood, and thickens it in the process. This makes your heart work harder, which increases the effort you need to put into the simple action of putting one foot in front of the other. If you are gaining elevation, you’ll feel as though you’re gaining twice as much. You’ll wisely slow down. If you’re prepared, you’ll drink small amounts, very often, to keep your mouth from drying out.

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Mile 2-3

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The twin demands on your blood – to the skin, for cooling, and to your muscles, for running – begin to take their toll. Your body tells you it’s one or the other. You’re into a good loping stride, however, and your fitness will take you further than this. You regret using sunscreen on your forehead, as it’s pouring into your eyes. Your sunglasses could do with being tighter, as they’re slipping off your face. A dark running shirt suddenly doesn’t seem such a good idea.

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Mile 3-4

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The toughest mile. You’re embarassed by your pace, which is slowing down. You feel that you trained for this and you should be ready. But the infernal heat is challenging you in ways you never imagined. If you’re running solo, you’re tempted to walk – and you should. Catch your breath and recognize you’re in a battle with the heat, not with the time. It’s a war of attrition. Try not to squat down – the pavement or ground radiates more heat. You aren’t breathing particularly hard, you’re just tired. You may forget to drink as much water as you need. You may experience dizziness, and you’re probably blinking hard and often to focus. On the other hand, you may experience moments of intense euphoria and joy as you approach the last mile… you’re going to make it.

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Mile 4-5

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A mile is still a mile. Drink water now, you’re going to need it later in order to keep the muscles loose – otherwise you can’t do it all again tomorrow. Perhaps now you feel is the time to cut loose with Carl Orff’s ‘O Fortuna‘ and grit your teeth for the run-in. Your legs don’t feel so much like lead, your brain is clearing, but no matter how close you get you must still remember your safety protocols: drink, don’t sit down, and when you get to the end, drink more.

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Running five miles in the heat can feel like running a marathon at 7am – I am not exaggerating. Treat the temperature with respect, just as you would the marathon’s distance, and pace yourself. With patience, determination and fitness, you will prevail.

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This is both healthy and natural.

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I remember when people used to refer to organized races as ‘Fun Runs’, and as a competitive athlete in those days I found the term ignominious, erroneous, and downright irritating. There was nothing ‘fun’ for me – just step after step, each one tougher than the last, each one vindicating my belief that I couldn’t win, but I could damn well drop dead trying. Even when I did beat the other guys, I rarely enjoyed running at all.

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But I kept doing it, and now I know why – it’s for the same reasons that I plod around Death Valley each July while my brain cooks from the inside and German tourists marvel at the fact that you can fry eggs on the pavement.

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There are three key reasons, I believe, that many endurance, elite, and extreme athletes can’t stop.

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First – we love our environment, the beauty of being outdoors, the solitude most of us train in. It is our chance to commune with nature. We see a stunning mountain, and in our minds we must run up it. Or a shimmering lake, and we must run around it. Or, in our case, an infernal heat-trap, which we must run through. Rarely do we see a subdivision and a strip mall and think, I must run there, now, at all costs! It’s a nature thing.

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Second – we feel special, a quality all three categories mentioned above can associate with. At the risk of simplifying things and not recognizing the crossover, elite athletes go faster than anyone else – their motivation is to be the best. Endurance athletes go farther – their motivation is to be the toughest. And extreme athletes just do what nobody else in their right minds would do – their motivation is to be unique.

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Perhaps your motivation is a combination of those listed above; mine is to be unique, which is why sometime around the 21st July 2010 I will be posting a video from Death Valley that will prove that I have achieved that goal…

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Finally, and perhaps most importantly, all three types of hot weather athletes have one thing in common: a grim satisfaction that they’re not just beating the other guy, or the weather, or a time, even the expectations of others. They’re beating themselves.

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Mentally and physically, they’re doing things that they know they shouldn’t be capable of… yet they do them anyway. They are refusing to accept the limitations that have been forced on us by billions of years of evolution. They are asserting their freedom.

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Oh, and the hallucinations help too…

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1. You will get tired, and you will want to sit, crouch, hang your head or even lay down. DON’T. If you’re running on pavement, the low heat reflectivity means that it absorbs heat and stores it. In Death Valley, the surface temperature can exceed a mind-boggling 200F. The temperature at head height, on the other hand, is a relatively balmy 125F. Since heat exhaustion has a lot to do with the temperature of the brain, the closer you put it to the pavement, the more danger you are in. So if you need to rest, try and find some shade and walk around a little, slowly and with your head held high.

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2. Perhaps you’re the type of runner who doesn’t need to replenish the water they lose through sweat particularly often. Or, more to the point, perhaps you were. Not now. As a hot weather athlete, you must learn – right now – that hydration is far, far more important in extreme temperatures. You need to drink double, perhaps triple, what you would on a regular run, and you should carry more than you’ll probably need (as the Boy Scouts suggest: be prepared). You’ll probably make it through the first mile or two just fine, but after that remember that blood thickens as you lose liquid, a condition known as polycythemia. This increases the stress on your heart, and can lead to pulmonary embolism and lung problems, whilst your brain can suffer dizziness and confusion. So – drink, and drink often. Ideally you should take regular small mouthfuls, adding up to around 4-8oz of water per mile.

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3. Slow down, there cowgirl! Running in the heat is exhausting. Essentially, exercising and extreme temperatures make the same demands on your body (particularly blood and oxygen), meaning that one of those demands is likely to go unsatisfied. When you’re running, the body shifts blood and oxygen to the muscles. When you’re overheated, it shifts them to the skin to help with the cooling process. If you’re running at a normal pace in the heat, the body will not keep up. That means you need to slow the workrate of the muscles, giving yourself the chance to use some of that blood for cooling. And slowing the workrate means slowing down. Capisch?

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4. No matter how many times you’ve read The Loneliness of the Long Distance Runner, be aware that it doesn’t have a patch on The Loneliness of the Exhausted Heat Runner. Lost, dazed, hobbling on an ankle, out of water – these can happen and if they do, you need a way out of the blistering heat that got you into this. That means telling someone where you’re going, when you expect to be back, and when to call emergency services. Once you’ve done that, stick to the plan. It may sound melodramatic to talk of life and death situations, but extreme heat running should be treated the same way as any other extreme sport: it has the potential to kill you, and for your own safety you should take unusual precautions.

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5. After all these dire warnings, I should mention one more thing: enjoy yourself. The run will likely involve pain, suffering, even hallucinations. It will also likely involve moments of euphoria as the scenery inspires you or an endorphin rush kicks in. Take frequent rests to simply survey your environment and revel in your achievement. It’s hard to do this when you’re pounding the pavement and thinking only of how far you have left to go, but surely it’s the reason we do this in the first place?

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Thanks for reading, I hope you found this useful. Happy trails, and stay safe!