5 Hot Weather Workout Tips
Train your body to handle the heat:
Moving your 30-minute run from the treadmill one day out into the midday sun the next isn’t a good idea. Your body needs time to acclimatize to higher temps and other environmental changes. It usually takes 10 to 14 days of heat exposure combined with exercise to reduce an individual’s risk for heat injury.
Start with 10- to 15-minute doses of outdoor exercise, and try to avoid heading out during peak temperature and humidity (from 1p.m. to 5p.m.). Gradually increase your workout time over the next 10 to 14 days to ensure your body safely acclimates.
Don’t forget to protect your stems:
You might be in the habit of rubbing SPF on your face and upper body everyday, but many women fail to grease up their exposed gams, which ups your risk for painful sunburn and skin cancer.
Research shows the lower leg is one of the most common areas women develop skin cancer, she says, so be vigilant about wearing sunscreen on every exposed skin cell. Other commonly missed spots include the ears, scalp, and backs of your neck and legs.
Adding a few additional pieces to your summer workout wardrobe is well worth the investment. Wearing breathable, lightweight, and light-colored workout attire that permits your sweat to evaporate, and include a hat or some sort of sun-blocking apparel.
Not only will these types of materials help you stay cooler during your workout, but they can help you avoid the skin irritation, breakouts, or heat rashes that can result from extra-sweaty training sessions.
Drink up, and not just water:
You know staying hydrated is important, but it’s especially crucial when working out in warmer temps. Even mild dehydration can cause fatigue, headaches, and anxiety, while severe dehydration can cause fever, shriveled skin, and even unconsciousness (scary!).
Most experts recommend drinking half of your body weight in ounces of water every day; also, downing eight ounces of H2O about 20 minutes before an outdoor workout and then eight more ounces every 15 to 20 minutes during your session.
To refuel your body after a super sweaty run, head to happy hour! Beer may help hydrate your body after a workout better than water. The reason is that compared to plain H2O, the carbonation in beer actually quenches thirst faster and the carbohydrates replenish the body with calories lost during exercise. But be warned: Beer is still high in calories so limit yourself to 16 ounces (the amount study subjects were given) or less to avoid canceling out your workout.
Keep salty snacks on hand:
In warmer temps, salt depletion can contribute to heat exhaustion, especially when we rehydrate but don’t replace the salt lost through sweat. Sodium and potassium are the main minerals that make up electrolytes, which regulate fluid balance. We lose electrolytes when we sweat, so they need to be replaced by drinking fluids and eating foods rich in these minerals.
One ounce of olives, salted nuts, or pumpkin seeds are all great options to quickly replenish your sodium levels, but the best power snack combines sodium and potassium. Try one cup of plain, lowfat yogurt (172mg sodium, 573mg potassium) topped with one ounce of pumpkin seeds or a banana (422mg potassium) with a handful of salted nuts (87mg sodium per ounce).