What Runners Need to Know About Heat Rash – runnersworld.com

When it comes to running in heat, you either love it or hate it. And though were nearing the beginning of the fall season, the temps arent necessarily dropping to reflect the season. If you cant get enough of those runs on hot, humid days that end soaked in sweat, you also may know the nuisance that is heat rash on the skin. These painful, itchy bumps can ruin any run.

But what causes heat rash, and how can you treat and prevent it? We asked five dermatologists to fill us in on everything runners to know about heat rash. From prevention to treatment, heres what they said.

Heat rash is a very common rash also known as prickly heat or miliaria, says Alok Vij, M.D., dermatologist at Cleveland Clinic. This benign, common skin problem affects people of all agesand can be especially common in recreational athletes, particularly during hot, humid weather.

Heat rash is caused by sweat glands or ducts getting blocked and trapping sweat below the skin.

Blockage of the sweat ducts happens most often in runners or athletes due to heavy sweating in areas with occlusion of the sweat glandby the skins normal oil and bacteria, but also by some clothes, pore-blocking moisturizers, or powders like talc or cornstarch, says Vij.

Heat rash commonly develops in areas of the body with skin-on-skin contact, like the neck, under the breasts in women, and the groin. And it can appear on skin in a few different ways.

Miliaria crystalinaIf the blockage is in the superficial portion of the sweat duct, the rash appears with superficial, clear fluid-filled blisters without a lot of associated redness, Vij says. This type of miliaria is most common in newborn babies who are bundled too tightly or in adults with a fever.

Miliaria rubra This is the type most common in active people. It is caused by blockage of the deeper portion of the sweat duct, and has the classic appearance of a splotchy red rash mixed in with small, clear fluid-filled blisters that can occasionally fill with pus (miliaria pustulosa), Vij says. And this is the one that can be itchy and uncomfortable. It is often referred to as prickly heat because of the skin irritation that it causes, says Rajani Katta, M.D., board certified dermatologist and author of Glow: The Dermatologists Guide to a Whole Foods Younger Skin Diet.

Miliaria profundaThis can be seen after repeated bouts of miliaria rubra and appears on the skin as red bumps on the skin or deeper below the skin. These bumps are usually asymptomatic, Vij says.

Unfortunately, those sweaty runs in hot weather can cause friction and clogged sweat glands, which create the perfect environment for heat rash.

Friction from skin rubbing over long periods can induce irritation and can predispose the skin to being irritated from sweat. Runners arms and legs are rubbing with every step taken, so its easy to see how runners are predisposed, says John Zampella, M.D., assistant professor of dermatology at NYU Langone Health.

And wearing tight, non-breathable clothing, such as compression tights, can also increase your risk.

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The best way to treat heat rash is to move to a cool, dry location. Make sure to remove any soiled clothing and consider taking a cool shower, says Joshua Zeichner, M.D., a board-certified dermatologist. Use a lathering cleanser that respects the skin barrier to remove dried sweat and dirt from the skin without causing irritation when the skin is in a sensitive state.

He suggests using a cleanser with colloidal oatmeal, such as Aveeno daily moisturizing body wash.

Colloidal oatmeal in the formula helps soothe and calm skin that is already inflamed from the rash, Zeichner says.

To soothe itchy, irritated skin, you may also want to use a cool compress or a skin roller, such as the StackedSkincare Ice Roller, and an anti-itch cream. Ava Shamban, M.D., board certified dermatologist in Beverly Hills and founder of SKINFIVE Clinics in Los Angeles, recommends Sarna or CeraVe.

Thankfully, your heat rash should resolve on its own with time, as long as its not serious.

If its not going away after a few days, we do recommend seeing your dermatologist, Katta says.

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There are a few things you can do to stop heat rash from happening. Taking precautions before, during, and after your runs will help.

Before running: Hydrate well, and if you can, run in the morning or evening, avoiding the warmest part of the day, says Vij.

And make sure to apply sunscreen, but choose wisely.

Oil-free, lightweight mist or spray formulas that are non-occlusive are best, says Shamban. Always look for broad based for UVA/UVB protection with at least SPF 30 that is non-comedogenic (non-pore blocking.)

She suggests Neutrogena Ultra Sheer Sunscreen Spray SPF 30 for body and Neutrogena Ultra Sheer Face Mist SPF 55 for face.

As we mentioned before, make sure you stay away from tight clothes. Looser clothing, such as running shorts as opposed to tight leggings, allows for the circulation of air and allows for sweat evaporation, says Katta.

During the run: Seek shaded areas to stay out of the hot sun, says Vij. And if you are prone to heat rash and sweating profusely, take a break or slow your pace to reduce your bodys need to sweat. You can also try an aerosol water spray to cool down during or after the run.

Your heat rash might also be a warning sign for other heat-related conditions.

The most important thing that I tell my patients about heat rash is that it is an early alert system from your skin, says Katta. A heat rash may indicate that you are at higher risk for heat exhaustion or heat stroke if you don't remove yourself from the heat.

After running: Get out of your sweaty clothes as quickly as possible and continue to hydrate, says Vij. Take a cool shower to lower your bodys temperature.

Vij suggests using a gentle soap, but be sure to avoid scrubbing your skin. Pat your skin dry with a towel. Use a gentle, non-comedogenic moisturizer. (Look for products accepted by the National Eczema Association.)

And pay attention to how you launder your clothes.

Dont use fabric softener in the laundry with your athletic clothesthese softeners can build up in the specialized sweat-wicking fabric, preventing them from pulling moisture away from your skin as well as trapping dead skin and bacteria in the fibers, says Vij.

If your heat rash does not improve in a few days, it might be another dermatologic issue.

Dont forget that not everything that worsens with heat is true heat rash. Many other conditions like hives, eczema, and jock itch can be worse in sweaty areas, says Zampella. Treating each of these requires some nuance. If your heat rash isnt getting better, it might not be heat rash and you should see your dermatologist.

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What Runners Need to Know About Heat Rash - runnersworld.com