Exercising in the Heat
Wednesday June 24, 2009
A few days ago, those of us here in the Midwest were wondering if summer would ever arrive. Today? Summer decided to make a grand entrance, taking us from chilly, rainy weather to temperatures in the 90s and a heat index topping 100 degrees. Hello, summer!
What some of us figured out this week was that the body needs some time to adjust to those kinds of temperatures. That 4-mile jog might turn into a 2-mile trudge as your body struggles to keep you cool and you struggle to down enough water to survive.
There are a few simple things you can do to stay safe and comfortable when it's hot outside and you can get the details in my latest article about exercising in the heat.
What's your favorite way to stay cool? Leave a comment and tell us your tips for exercising in the heat.
Comments
I have noticed that when it suddenly becomes hot and humid, I have a harder time getting my heart rate up to my workout target. I’m guessing it might be my body in some self-preservation mode.
I’ll try to amp up my effort up to a point, but not overdo it. As the days go on and the heat stays, I’ll eventually achieve my THR while not being overwhelmed. I’ll run the ceiling fan, and a separate fan in front of me. The sliding glass door is also opened up to allow the breeze to come in from behind.
Thanks, Paige, for the helpful hints on exercising in the heat.
I was recently on a trip where I didn’t have access to a gym where I usually do my 5 mile run in a climate-controlled room on a treadmill. So if I wanted to run, it had to be outside. I was in Missouri at the time where the heat index was upwards of 105 and the humidity was about 90%. I consciously drank more water before and after my workouts to try and stay hydrated, but to no avail. I still became nauseous and began to suffer from other symptoms of dehydration.
So if you start exercising in the heat and you think your drinking enough water, drink more, because you will need it!
Seems like common sense, but with these longer days, outside exercise is possible either earlier OR later, depending on your preference. Parks are open later as well, so I’ve been waiting until about 8 to do my running. Some of you morning people might wanna go out before work, though!
05:00 is my start time. 05:30 2.5 miles done on the precor. By the time the sun is up I am ready for a snooze.
Body Hair holds moisture, where possible shave your body as much as you feel comfortable. This will allow the breeze to evaporate the sweat and will help to keep you cool, no wet socks no wet shirts no wet gloves only a little moisture buildup in the cycling shorts.
no problem byefornow Michael
One thing I noticed is that now that I drink enough water, water tastes really good. That is how I know I am hydrated.
I am in the military and am stationed in the south, where it has been extremely hot and HUMID here. Last summer I was in Iraq where temperatures reached 135 or more. Between the south and Iraq, I have exercised in two very different and extreme types of heat. I have found that even though I don’t like to get up early, if I do, then I can knock out my cardio while it is still relatively “cool”. Our physical training is conducted around 6 in the morning, but on my days off, I try to have it done before 9. If I wait till later, the gym or inside my house is definitely the way to go, if not for comfort, then definitely for safety. Staying hydrated all day long includes water of course, and EATING to keep up electrolytes. I, like so many others don’t feel like eating when it’s hot, but eating throughout the day helps maintain energy, fights off those heat headaches and stomachaches and allows me to perform better at the tasks I am mandated to accomplish. As a medic and nurse in the Army, I see so many heat injuries that could be prevented with just the proper diet and hydration.