My preparation for the Peachtree Road race is heating up. So are the temperatures outside. I’ve taken to hitting up to four miles in neighborhoods and parks. I now have to watch the dangerous effects of sun and sweat.

Temperatures on some of my runs now are in the eighties. Sunshine is stronger heading towards the longest day of the year. I try to hit the streets early but heat and/or humidity can be fairly high even at six in the morning.

The Peachtree Road race begins at seven am but that’s for the “front of the pack experts.” Six races started at 80 degrees over the last 35 years.

As my running expert friend pointed out, newbies like me are at the back of the pack. We’ll start maybe as late as 9:30. So getting accustomed to hot temperatures is wise.

This means hydration becomes extremely important.

Fleet Feet Sports in downtown Decatur hosts race training seminars. Clay Scarborough said trainees at his store are told it can take up to 36 hours of regularly drinking water to properly hydrate before a 10K like the Peachtree.

The amount of water you lose varies between people and can depend on your physical condition plus the length and intensity of your run.  Scarborough says as a trainee works up to the length of 10K, they are encouraged to carry water.

The Peachtree has opportunities for water with cooling stations along the way. Scarborough says one method of learning how much water you lose is to weigh yourself before a run, then again afterward. A loss of one to two percent body weight could affect your training performance without regular rehydration.

Sunshine provides a couple of hazards. One is the hazardous ultraviolet rays that hit all of us even when it’s cloudy.  Body temperature can also soar from direct sunlight.

Light weight, light colored clothing is always best to help reflect the sun but ultra violet rays can pierce clothing. 

Scarborough pointed out there is now running gear boasting a blocking factor of 40 plus. Manufacturers claim the clothes shield from UVA and UVB rays.  Personally I still go with my traditional sunblock, making sure it’s on covered and exposed skin.

The sun’s heat will increase your sweating and therefore your water loss. Overheating your body can also interfere with brain function making you disoriented. It’s suggested if you are going to be training or racing in direct sunlight, use a light colored cap.

While I have yet to feel the need to wear a cap, I am using shirts made of synthetic, moisture wicking material. It pulls moisture away from the body and helps keep you cooler.  Sunblock and moisture wicking running shirts can be picked up fairly cheap at department stores. There are also moisture wicking socks. Along with removing moisture, they ease friction helping prevent blisters.

Properly dressed and hydrated I’m looking to expanding my distance and speed. The days are counting down to the Peachtree Road Race.