I don’t tolerate hot weather well, and I live in Sacramento. Go figure. So sometimes exercising outdoors can be a challenge in the summer months. I have fair skin, freckles, red hair and grew up in the ever-present mist that is Seattle. I’ve never quite adjusted to my new climate, but I have learned some tips that can help anyone who wants to exercise when the temperatures soar.
I’ve always known that heat affected me adversely when exercising, but it’s really been evident in training for my triathlon. Before, on hotter days, I would exercise at the air-conditioned gym, go swimming, or just skip exercise all together and blame it on the heat. But since I’m on a training program, I haven’t wanted to skip days.
At first, I didn’t quite get what was going on. Instead of my normal three-mile run, which I’ve finally managed after many months, I could only run, so very slowly, one mile without having to stop on a hot day. I beat myself up mentally, thinking I was backsliding, not tough enough etc….I went out biking with my husband shortly after and was confident I could go 16 miles at a 19 mph pace. I did it for 8 miles, and then completely bonked. Although it was 95 degrees that day, I didn’t think the heat should affect me that much. I thought maybe I’d be a little more uncomfortable, have to drink some more fluids, but I wasn’t prepared for the toll it would take.
When I stopped berating myself for such a poor performance long enough to read up on the subject, I realized that heat can have this kind of dramatic effect on performance, especially without proper knowledge and preparations.
The physiology behind why it is more difficult to perform when it is hot outside is this:
As your heart works to provide blood and oxygen to your muscles, it also has to pump more blood to the skin where it can be cooled by sweat evaporation. Your heart rate can soar much faster during the same workout than in cooler weather. If conditions are humid, the whole effect is worse because sweat doesn’t evaporate as easily. For every degree your body’s internal temperature rises, your heart beats about 10 more beats per minute.
To avoid heat stroke and dehydration, follow these tips for exercising in the heat:
1. Drink more fluids than normal. You have to keep the body hydrated for an increase in sweating, which will help you stay cool. Drink throughout the day, every 15 minutes during the workout, and drink a sport drink after your workout.
2. Wear loose-fitting clothes that breathe. Cotton is a good choice. If you must wear tight-fitting clothes, like on a bicycle, choose special fabrics that wick away moisture.
3. Wear sunscreen. This isn’t just to protect you from premature wrinkles and maybe a painful sunburn. You skin does not function properly to keep you cool if it is sunburned.
4. Acclimate yourself before doing your regular workout. Spend just a few minutes a day exercising in the heat until you become more used to it. Your body can become acclimated, so give it a chance.
5. Listen to your body. If you suddenly feel more fatigued than normal even though you are only part way through your workout, take it easy. Dehydration and heat stroke are serious conditions and you want to avoid them at all costs.