8 Tips for Exercising In the Heat
So what can you do to make working out in the heat feel easier? Here are eight strategies for logging a sweat when the temperature rises:
1. Give Your Body Time to Acclimate
Individuals at a more advanced fitness level tend to tolerate heat better, but regardless, your body still needs time to get used to that heat. When you first start exercising in the heat, lower the intensity and duration of your workouts. Within7 to 14 days of doing continuous or intermittent aerobic workouts in hotter temps, your body should be acclimated, according to the University of Colorado Hospital in Denver.
2. Adjust Your Workout Time
Plan to work out first thing in the morning or later in the evening to avoid the heat of the day. The hottest temperatures happen in the mid-afternoon hours between 2 and 6 PM. The Skin Cancer Foundation also recommends staying out of the sun between 10 AM and 4 PM, when the sun’s rays are the most intense, to avoid sun damage. If you’re usually a midday exerciser, adjusting your workout time can help you adhere to both guidelines.
If you can’t adjust your workout time you should at least adjust your intensity. For instance, instead of running your can lower the intensity to a walk.
3. Plan Your Routes Strategically
Whether you’re walking, running, or cycling, choose a route that’s more shaded and breezy on days when that heat could be problematic. Choose a tree-lined street or a path along the water. Keep in mind where there might be water fountains so you can grab water regularly.
4. Stay Hydrated
Hydration is key no matter what time of year it is, but it’s especially crucial that you don’t overlook your hydration needs in summer. While hydrating during your workout is crucial, you need to start before you exercise. According to the National Athletic Trainers’ Association, you should drink 500–600 milliliters of water or a sports drink two to three hours before exercising and another 200–300 milliliters about 10–20 minutes before you exercise.
While exercising, you need to make sure that you’re replacing water lost through sweat (and through urine if you stop for a bathroom break) so that you’re keeping your body weight loss to below 2 percent. For most people, this means sipping 200 to 300 milliliters of water every 10–20 minutes. It’s also important that you drink water before you get thirsty.
5. Don’t Forget About Electrolytes
Remember, exercising in the heat and humidity increases the amount of fluids you lose during a workout. As you lose those fluids, you’re also losing key electrolytes like sodium, potassium, and magnesium. That’s why experts usually recommend replenishing electrolytes after working out in the heat with a sports drink or electrolyte foods.
6. Dress Appropriately and Protect Your Skin
Wear moisture-wicking clothing, preferably in light colors. You might even look for workout clothes with an ultraviolet protection factor (UPF), which indicates how much of the sun’s UV rays can penetrate that fabric. For instance, UPF 50 means that only 1/50th of the UV rays can potentially reach your skin, according to the Skin Cancer Foundation.
To stay further protected from the sun, wear UV-blocking sunglasses and a hat or visor. And of course, apply a broad-spectrum sunscreen with an SPF of 30 or higher every two hours.
7. Remember the Signs of Heat Exhaustion and Heat Stroke
If you plan to exercise in the heat, get familiar with the symptoms of heat-related illness and what to do if you encounter them.
According to the Centers for Disease Control and Prevention (CDC), the signs of heat stroke include:
· A body temperature of 103 degrees Fahrenheit or higher
· A fast, strong pulse
· Skin that’s hot, red, dry, or damp
· Dizziness or confusion
· Headache
· Nausea
· Passing out
Meanwhile, symptoms of heat exhaustion include:
· Sweating a lot
· Skin that’s pale, cold, and clammy
· A fast, weak pulse
· Weakness
· Dizziness
· Cramps
· Nausea or vomiting
· Headache
· Fainting
And, as with any time you plan to exercise outdoors, tell a friend or family member where you’re going and when you plan to be back, in case of emergency. (Better yet, have a buddy join you.)
8. Know Your Limits
The AHA recommends getting the thumbs-up from your healthcare provider before exercising in the heat if you have diabetes, cardiovascular disease, another chronic disease, or any medical concerns.
And if you start feeling dizzy or nauseous, stop exercising immediately. That’s a sure sign the heat is too much for you and may even be a sign of heat exhaustion or heat stroke.