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Jun 2010  |  By Christy Coughlin  |  Comments (0)

Exercise Your Cool When it's Hot

TAGS: July 2010 magazine, exercise tips, warm weather exercise

Here in the midwest, the weather is always—to be polite—interesting. Eighties one day; 40s and hail the next. For the hot and humid stretch we fondly call summer, don’t hibernate in the air conditioning.

Embrace the heat, but be smart.

Adjust your workout.
Hot weather elevates your temperature. Your body expends energy trying to stay cool, so your workout will be more challenging than on a cooler day. Know that you will not be able to go as fast or as long.

Consider temperature and humidity.
Exercising in 80-degree weather with 20 percent humidity is different than 80 degrees with 80 percent humidity. With high humidity, your sweat doesn’t evaporate as quickly and you feel hotter. When you look at the temperature, also check the humidity.

Exercise before or after 7.
The temperature and sun will be lower, which will make your workout easier, safer and more enjoyable. Time your workout with the glorious sunrise over the lake. Pick shady routes if you must exercise midday.

Hydrate.
In the summer, you lose more fluid through sweat. Replenish fluids with water and electrolytes to compensate. Aim for 12 to 20 ounces two hours before your workout, and 8 ounces before you head out. Sip fluids every 15-20 minutes during exercise and at the end. Carry plenty of fluids or plan your route based on drinking fountains. Urine should be pale yellow. Dark yellow or infrequent urination means you’re dehydrated. Certain OTC drugs—like decongestants, antihistamines, and caffeine—can increase your risk of dehydration.

Wear the right clothes.
Breathable fabrics allow sweat to escape and assist with cooling. Wear as little as possible: Shorts and a tank will do for most days. A breathable hat and sunglasses will protect you from the sun. Oil-free sunscreen is a must.

Cool down.
Take the time to bring your heart rate and body temperature down after a hot run. Dip your legs in the lake to cool off and ice sore muscles.

Stay in when it's brutal out.
There are only a few of these days each summer so when it’s unbearably hot outdoors, enjoy the cool, cleaner indoor air.