How to exercise in the summer heat
Is it dangerous to exercise in the heat?
“Opposite to what many believe, it is not actually dangerous to exercise in the heat. What can be dangerous is HOW we handle the heat.
Nutrition and preparation is key. Take Ironman Hawaii for example, people who bonk during the race are not doing it because they haven’t trained hard enough, it’s because they’ve got their nutrition plan wrong on the day and not had enough gels, salts and water for the body to keep functioning properly.
As long as you plan your training regime properly, there is nothing stopping you from enjoying this summer’s hot weather.” – Annie Thorén
Maybe the most simple, but also important advice is to choose the right time of day to exercise. When temperatures are reaching high 20’s or even goes into their 30’s it is smart to either head out early in the morning or late at night when temperatures are lower, to avoid the midday heat.
Source:https://www.redbull.com/se-en/how-to-exercise-in-extreme-heat
Dark colors absorb the heat, which can make you feel as if you’re wrapped in a warm blanket. Heavyweight, tight-fitting clothing will also heat you up. Keep it loose. Keep it light. More air will be able to circulate over your skin, keeping you cool.
Here is some light clothes you can choose on
Exercising in hot weather increases our body temperature.
BEST TIPS: on How to exercise in the summer heat
1.Plan when in the day to exercise
Maybe the most simple, but also important advice is to choose the right time of day to exercise. When temperatures are reaching high 20’s or even goes into their 30’s it is smart to either head out early in the morning or late at night when temperatures are lower, to avoid the midday heat.
Source:https://www.redbull.com/se-en/how-to-exercise-in-extreme-heat
2.Wear light-colored, lightweight clothing.
Dark colors absorb the heat, which can make you feel as if you’re wrapped in a warm blanket. Heavyweight, tight-fitting clothing will also heat you up. Keep it loose. Keep it light. More air will be able to circulate over your skin, keeping you cool.
Here is some light clothes you can choose on
3. Drink up.
Exercising in hot weather increases our body temperature.
Our body’s natural cooling system can start to fail if we’re exposed to soaring temperatures for too long.
The result may be heat exhaustion – that awful fatigue that makes you feel as if one more step could be your last. You may even suffer heat stroke.
If the humidity is also way up, you’re in double trouble because your sweat “sticks” to your skin; it doesn’t evaporate as readily, which can send body temperature even higher.
To keep cool, drink plenty of water. Because the Pritikin Eating Plan, full of fruits and vegetables, is so rich in water, you do not need to drink water before your workout, but while you’re exercising, drink 8 to 10 ounces of water every 20 minutes.
If the humidity is also way up, you’re in double trouble because your sweat “sticks” to your skin; it doesn’t evaporate as readily, which can send body temperature even higher.
To keep cool, drink plenty of water. Because the Pritikin Eating Plan, full of fruits and vegetables, is so rich in water, you do not need to drink water before your workout, but while you’re exercising, drink 8 to 10 ounces of water every 20 minutes.
After exercise, drink more – at minimum, another 8 ounces.
Here are the Best water bottles to have
Another great way to help re-hydrate during a pause in your physical activity is to eat a piece of fruit, or even carrots or celery sticks. The fruit and veggies will also help replace valuable electrolyte loss.
Sure, it kills you not to finish your four-mile workout.
Here are the Best water bottles to have
Another great way to help re-hydrate during a pause in your physical activity is to eat a piece of fruit, or even carrots or celery sticks. The fruit and veggies will also help replace valuable electrolyte loss.
4.Never let yourself get to the point where you’re feeling faint, dizzy, and sick.
Sure, it kills you not to finish your four-mile workout.
May I be so blunt as to suggest that it may kill you if you try. Paid heed to the heat. Listen to your body. If you’re feeling any of the following, find air-conditioned comfort fast.
Weakness
Light-headedness
Dizziness/Paling of the skin
Headache
Muscle cramps
Nausea or vomiting
Rapid heartbeat
Always remember that even a 20-minute workout has positive health effects. It’s the number of days you exercise that matters most, not the length of time of any given exercise session.
Source: https://www.pritikin.com/your-health/healthy-living/getting-fit/12-tips-for-exercising-in-summer-heat.html
A sunburn decreases your body's ability to cool itself and increases the risk of skin cancer.
Here is a list of best sunscreen to choose from
If you're used to exercising indoors or in cooler weather, take it easy at first when you exercise in the heat. It can take at least one to two weeks to adapt to the heat. As your body adapts to the heat over time, gradually increase the length and intensity of your workouts.
Pay attention to weather forecasts and heat alerts. Know what the temperature is expected to be for the duration of your planned outdoor activity. In running events, there are "flag" warnings that correspond to the degree of heat and humidity. For example, a yellow flag requires careful monitoring, and races are canceled in black flag conditions.
Source :https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048167
Before your workout even begins you may want to take a cold shower. Once you finish your shower, ditch the blow dryer and opt for a wet head to help you to stay cool during your workout.
Summer is the perfect time to make water your friend.
Weakness
Light-headedness
Dizziness/Paling of the skin
Headache
Muscle cramps
Nausea or vomiting
Rapid heartbeat
Always remember that even a 20-minute workout has positive health effects. It’s the number of days you exercise that matters most, not the length of time of any given exercise session.
Source: https://www.pritikin.com/your-health/healthy-living/getting-fit/12-tips-for-exercising-in-summer-heat.html
5.Wear sunscreen.
A sunburn decreases your body's ability to cool itself and increases the risk of skin cancer.
Here is a list of best sunscreen to choose from
6.Get acclimated.
If you're used to exercising indoors or in cooler weather, take it easy at first when you exercise in the heat. It can take at least one to two weeks to adapt to the heat. As your body adapts to the heat over time, gradually increase the length and intensity of your workouts.
7.Watch the temperature.
Pay attention to weather forecasts and heat alerts. Know what the temperature is expected to be for the duration of your planned outdoor activity. In running events, there are "flag" warnings that correspond to the degree of heat and humidity. For example, a yellow flag requires careful monitoring, and races are canceled in black flag conditions.
Source :https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048167
8.Take a cold shower
Before your workout even begins you may want to take a cold shower. Once you finish your shower, ditch the blow dryer and opt for a wet head to help you to stay cool during your workout.
9.Don’t fear the water
Summer is the perfect time to make water your friend.
On especially hot days, try adding a water activity to your workout such as swimming, surfing or Stand-Up-Paddle Boarding (SUP).
These activities will help you to stay fit and healthy in the summer in a fun and new way while also staying cool. Who knows, you may end up finding a new favorite exercise.
Prefer to run instead? No worries, you can still get in on the water action.
Prefer to run instead? No worries, you can still get in on the water action.
Next time you see what looks like a “rainy day”, opt to run with the rain rather than against it.
Running during a rainy day can help you to stay cool and many athletes find these workouts to be invigorating and refreshing.
The key for successfully running in the rain is to be prepared.
The key for successfully running in the rain is to be prepared.
Wear bright clothing and make sure all of your clothing is water-proof (this includes shoes and accessories such as a cell-phone case). Avoid running around cars that may have trouble seeing you.
Running in a little bit of rain won’t harm you, but if you see lightening or hear thunder, you’ll want to return inside to safety as quickly as possible.
Source :https://www.pennmedicine.org/updates/blogs/musculoskeletal-and-rheumatology/2017/july/tips-for-working-out-in-heat
References.
https://www.redbull.com/se-en/how-to-exercise-in-extreme-heat
https://www.pritikin.com/your-health/healthy-living/getting-fit/12-tips-for-exercising-in-summer-heat.html
:https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048167
https://www.pennmedicine.org/updates/blogs/musculoskeletal-and-rheumatology/2017/july/tips-for-working-out-in-heat
Running in a little bit of rain won’t harm you, but if you see lightening or hear thunder, you’ll want to return inside to safety as quickly as possible.
Source :https://www.pennmedicine.org/updates/blogs/musculoskeletal-and-rheumatology/2017/july/tips-for-working-out-in-heat
References.
https://www.redbull.com/se-en/how-to-exercise-in-extreme-heat
https://www.pritikin.com/your-health/healthy-living/getting-fit/12-tips-for-exercising-in-summer-heat.html
:https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048167
https://www.pennmedicine.org/updates/blogs/musculoskeletal-and-rheumatology/2017/july/tips-for-working-out-in-heat
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