It’s summer and it’s hot, but we can’t just quit exercising in favor of lounging by the pool sipping margaritas. Being dedicated to our health and fitness means we exercise all year long, no matter the temperature. However, just like exercising in cold weather requires certain adaptations, so does exercising in the heat.
When the temperature is higher, our body temperature is higher, which (like a fever) doesn’t feel so good. We’re more likely to get dehydrated, and our bodies have a harder time cooling themselves. It takes more effort to perform the same task, so even though a three mile run on a cool day feels easy, a three mile run in hot weather could be exhausting.
While it may be impossible to entirely avoid exercising in the heat (and maybe even undesirable, if we plan to compete in an event that will take place in the heat), there are some steps we can take for a more comfortable hot-weather training experience.
Hydrate
It’s always important, but it’s even more so when exercising in the heat. Make sure you have water available during your activity as well as plenty before and after.
I’m no fan of commercial sports drinks, but if you’re doing prolonged physical activity in the heat (more than an hour), you might consider eating a banana or drinking coconut water, a homemade sports drink, or, if you have no other option, a commercial drink to maintain your electrolyte balance.
Plan
If you can do your workout in the early morning hours before the sun is high and the heat is most intense, do it. If you know you’ll have a few days where you need to work out in the middle of the day, try to schedule your less intense workouts on those days. If it’s an option, take your workout indoors–either to the gym or your own living room.
Avoid the Asphalt
Concrete and asphalt hold the heat and will share it with you, making you even hotter. Try to work out on the grass or dirt (which is better for your joints, anyway) and in the shade, if possible.
Dress Appropriately
Keep your clothing light and breathable. Wear sunglasses and a hat or visor.
Adjust Your Training
Don’t insist on running as fast or far as you might in cooler weather. Maybe plan your workout by time rather than distance or intensity. Take breaks when you need them.
Build Up
Like training at altitude, exercising in the heat will get easier as you go along and your body adjusts. Be gentle with yourself during those first couple of weeks to avoid heat cramps and, more seriously, heat exhaustion or heat stroke.
I prefer to get up early and beat the heat, or if I miss that opportunity I work out inside for the day. How do you deal with exercising in the heat?