Working out in the heat.
Here are some tips for training in the heat. The heat can be no joke. But there are plenty of things to do to keep yourself safe and things to watch out for when working out in the heat.
SLOW DOWN.
I’m serious. Now is not the time to go for a new PR. No, sir or ma’am. You need to take it easier than you would indoors or in cooler weather. You may feel okay at first, but the heat can hit you like a ton of bricks, in no time flat.
So take it easy, take frequent water breaks, and, if possible, find some shade. You can wear loose-fitting, light-colored clothing that breathes, and depending on your preference, a hat may help. Many brands make great athletic wear that wicks moisture away and keeps you feeling cooler than, say, cotton, so opt for that. Some brands even have SPF clothing and odor-fighting clothes. Not bad!
Going for a run? I would highly recommend socks that are not cotton. Socks that are made for running and wick away moisture are best for preventing blisters. They even have some that have cushioning in all the right places for pounding the pavement.
Another tip is to get a cooling towel and use that on your neck and head when you can. Those things can really feel like a life-saver when you’re really heated and need a quick cool-down. I’ve collected some from running races, but I also found one at my local sporting goods store and have used it plenty throughout the summer. I even have a cooling headband to rock!
Let’s talk H2O–water for those non-sciency types. Water is so important to the human body, it’s not even funny. Besides keeping you feeling great and your skin looking dewy, it does a lot for keeping your cells working top notch.
If you think about it, everything has some water component to it, right? That means that you absolutely must stay hydrated in order to keep everything working right. I mean, you need if for your cells, to flush your body of waste, to lubricate joints, digestion, temperature regulation, and much more. Headaches, fatigue, even joint pain can be attributed to dehydration. Add training in the heat, and you can be in for a severe case of dehydration.
You have to stay hydrated!!! I know people who barely drink throughout the day, and I just can’t even fathom it. I drink water all day and still don’t feel hydrated enough during the summer heat. How do they do it? I don’t know, but I do know that everyone is different. We lose water through breathing, sweating, digestion, and diet can affect the last one, and stress can exacerbate water loss.
Now, it’s hard to say how much water any one person should drink. It may be different for everyone, but you should definitely look for light colored urine. Have you ever heard someone say that if you’re thirsty you’re already dehydrated? Well, it’s true! You really can’t go by thirst to determine your hydration needs. I may require a ridiculous amount of water while someone else may be fine with half that. You really can’t adhere to those rules you always hear. They’re suggestions, but they may not be right for you.
Ideally, you should drink until your urine is light colored, not dark yellow. If it’s clear, you can probably back off a bit on the water intake. One way to monitor your hydration level, especially if you’re doing any endurance training, is to weigh yourself prior to your workout, then after your workout. For every pound lost, drink around 24 ounces of fluids to replenish those lost.
What about sports drinks? These help replace electrolytes lost during intense exercise, but they aren’t always necessary. If you’re working more intensely than usual, working for over an hour, or just feel like you need something extra, have at it. I, personally, like to alternate water and sports drink when going on a long training run. Usually about every 20-30 minutes. Sometimes, the sports drinks are just more palatable, too.
Keep in mind, you may require more recovery following an intense training session in the heat. It really takes it out of you!
Now that you have some tips, head on out there and enjoy your training, safely!