Beat the Heat

By Raquel "Rocky" Herron, Fitness Manager

August, why are you here already?  I can't believe we're in the month of August!  Not only does August bring "back to school" everything, it also brings the heat!  

The heat can be a real challenge when it comes to exercise, especially if you're not used to it!  It's not only the heat, but the humidity!  Let's look at some tips for beating the heat so you can stay safe while exercising in the warmer weather. 

First and foremost, hydration is key!  I've said this in previous articles, but it's worth mentioning again.  We cannot expect to workout in hot weather if we are dehydrated.  Our muscles just won't work properly. Plus, dehydration can lead to bigger problems like heat exhaustion or even heat stroke!  You can see why hydration is key.  

Just how much water should you be drinking in hot weather?  According to active.com, you should consume about 16 ounces of water two hours before exercise and 8 to 16 ounces fifteen minutes before exercise.  During exercise, you should consume 4 to 16 ounces every 15 minutes, depending on your tolerance.  It's also worth noting that if you're going to be exercising longer than an hour, especially in the heat, you should consume a sports drink that has electrolytes in it, as electrolytes are lost during sweating, and electrolytes are very important in muscle contraction, which includes heart function.  After exercise is also a great time to grab a sports drink, as it will aid in re-hydration and electrolyte replenishment. 

Proper attire is essential.  Almost every event has an attire requirement and exercising in the heat is no exception.  Working out requires clothing that can breathe and wick sweat.  Now is not the time for your favorite 100 percent cotton t-shirt, as it will soak with sweat and weigh you down.  Most athletic wear companies today offer sweat-wicking materials that will provide relief when working out in hot weather.  With that being said, even sweat-wicking materials will get soaked, but unlike cotton, sweat wicking clothes will dry faster when you move to shade or a cooler area.  The bottom line is that summer is the time to wear lighter clothing.  If you do a little research, you can find just the right fit for your fitness needs.

Another tip to consider when exercising in heat is time of day.  If you're an outside exerciser, try to avoid the time of day when temperatures and sun exposure are at their highest.  Exercising in the morning or later in the day when the sun is starting to set can help avoid excess heat.  If the noon lunch hour is the only time you have to get your run in, then take some precautions with proper hydration and sunscreen.  

It's also important to remember that exercising in higher temperatures is not the best time to take your training up a notch.  Slowing your pace and scaling back on intensity are smart moves when exercising in heat, as these adjustments will allow you to continue to exercise instead of sidelining you for pushing too hard in the weather.  Your outdoor workouts will probably be shorter, but that's ok!

Hot weather doesn't have to hold you back, but there are some precautions to take when exercising outdoors during these hot summer months.  Proper hydration, clothing, and other workout adjustments are necessary during the heat to ensure you stay away from serious issues like heat exhaustion and heat stroke.  

Remember, if something feels off, it's ok to end your workout and call it a day!  You can always visit us here at Pearce in the cool, group exercise environment!