How To Exercise In The Heat

While we’re luckier than some places, Gloucester, ON can get pretty uncomfortable in the summer, especially if you’re going to exercise in the heat. For those days that the temperatures reach their high, it’s time to adjust your workout schedule if you exercise outside or without air conditioning. Play it smart in the heat and take precautions. If you’re running, do it in the early morning or later in the afternoon, around four or five, when it’s cooler.

Dress appropriately for your workout.

No matter where you workout, some of these guidelines are good for everyone. Choose materials that breathe and wick sweat away from your body. It allows your body to remain dryer and cooler. Natural materials also help your sweat evaporate more easily. Consider natural cotton, linen and jersey material. For outside workouts, choose lighter colored clothing that reflect the sun, avoiding dark clothing that absorbs the heat. Keep your clothing loose to aid in evaporation and avoid chaffing.

Staying hydrated is important no matter where you workout.

When you workout, you lose a lot of fluid through sweat. Rather than waiting and guzzling water all at one time, keep a bottle with you and sip on it throughout the workout. Sipping a bit every 15 minutes will help you stay hydrated, which also helps your workout go better. If you’re working out more than an hour, it’s time to switch out the water for a sports drink to replenish your body’s electrolytes. Sports drinks aren’t necessary for shorter workouts and may add to your total calorie and sugar intake.

You can workout more safely when you plan carefully.

For runners, choosing the best path is important. If you can’t workout in the early morning, look for a path that’s shaded. Running on asphalt can add to the heat. It can be 40 to 60 degrees F hotter. (4.4444 C to 15.6 degrees C). The less exposure to the sun you have, the cooler your body will be. When you’re out in the sun, make sure you have sun screen. If you choose to have sun exposure to reap the benefits of vitamin D, make it controlled exposure for short periods, not the whole workout.

  • On those days when the weather gets unbearable, switch your location from outside to inside. For those that run, choose an alternative way to exercise or exercise inside your home or the gym.
  • Get your body used to the warmer weather. If you’ve never exercised before, starting on the hottest day of summer means you need to take it slower. Take more breaks, lower the intensity and make the workout shorter, adding time as your body adjusts.
  • Know the warning signs of heat stroke and heat exhaustion. Headache, fatigue, dizziness, low blood pressure, increased heart rate, confusion, muscle cramps, weakness, nausea or visual impairment are all signs you need to head.
  • If you choose to run at night, always wear reflective clothing. No matter what time of day you run, make sure someone knows the path you take.

For more information, contact us today at 180 Fitness

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