Its getting HOT!
Here in Texas, the temps have already reached 90 degrees. Great…let’s get ready for another record breaking summer y’all! Since we are all going to be in full on summer soon, I’m going to give you some tips for training in the hot, hot sun. My best advice to you would be to train in the early morning or after then sun starts to go down, but I know not all of us can do those things. Here are some things to remember about training in the heat:
- Your sweat needs to evaporate to keep you cool.
- If you are going to train in the heat, it would be best if you have already attained a high level of fitness (if you haven’t stay inside or start early).
- Acclimation to heat takes 10-14 days.
- Since the heart is working harder, some of your blood is shunted to the skin to cool is off, and therefore, less is delivered to your muscles. That’s why we never feel like we are doing the best we can in the heat.
- Don’t take salt tablets.
- Clothing should be loose and absorbent (cotton, not spandex) and light in color. Nothing makes me shake my head more than someone wearing all black in the middle of summer. Well, there’s one thing, but I’ll get to that in a minute…
- Drink water before, during, and after exercise. Match fluid intake to sweat loss during exercise. Do not restrict fluids!
- Beware of sunburn, it adds heat to the body. And speaking of that, don’t use an oil based sunscreen…they interfere with evaporation of sweat.
- This is the thing that makes me shake my head, roll my eyes, and want to slap some sense into people: DO NOT WEAR RUBBER OR PLASTIC SUITS EVER!! These are so bad…they keep the sweat locked in and you’ve basically made yourself into a human hotbox (no not that kind). Your sweat can’t evaporate, the heat can’t dissipate, and you will get heat cramps, heat exhaustion, or worse, heat stroke. These things are so stupid, and I STILL see people wearing them. If you’re wearing them to lose weight quickly, all you’re losing is water weight and it will come back.
- Consider the heat and humidity. Humidity prevents evaporation of sweat.
- Weigh before and after workout. For every pound lost, put back 24oz of fluid. It is just water weight you lost, so you need to put it back.
- Just to be safe, work out with a buddy if you have to work out during the hottest part of the day.
If you are at all worried about it being too hot to workout outside, it probably is. Get your sweat on indoors.
Here is the heat index chart to help you out:
Stay sweaty (and safe), my friends!
Thanks to my Cooper’s Institute handy dandy notebook for the info!