Exercising in the Heat

One thing I can say about the midwest is this: they have some crazy weather around here. Just a few days ago, I was thinking how chilly it was outside at 65 degrees. Yesterday, we reached a sweltering 95 degrees. It's important to give your body some time to adapt to the heat so, before you head outside for your workout, you might want to take a few precautions to avoid dehydration, misery or, even worse, heat illness.

1. Slow down. Your heart rate may be significantly higher during hot weather as your body sends more blood to your skin to cool you off. As a result, it won't take you long to get to a high intensity, especially during the first 30 minutes of your workout.

2. Drink more water. Drink at least 12 oz. of water an hour before you workout and then keep on sipping, about 6-8 oz. every 30 minutes or so. Be sure to carry water with you or plan routes that take you by water fountains. If you're working out for longer than an hour, you might consider Gatorade or Powerade to help keep you hydrated.

3. Wear plenty of sun protection. Wear a hat with a visor, light-colored clothes, sunglasses and sunscreen.

4. Workout in the morning or at night. It's typically cooler in the morning and after the sun goes down, so you might have to rearrange your workout schedule to take advantage of that. In many places, exercising between noon and 5-6 p.m. is probably the worst idea, so take care if you schedule workouts in the afternoon.

5. Take care of the pooch. Don't forget to take care of the dog, too. Make sure little Fido has some cold water to drink and wet down his paws if you'll be traveling on a hot surface.

More Hot Weather Resources

Summer Exercise Essentials
Staying Cool on Hot Weather Walks
Simmer Down to Stay Alive