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How to Exercise in the Heat
July is here. It’s hot, humid and sticky outside. It’s hardly enjoyable to even go swimming. The absolute LAST thing you want to do in this muggy weather is head outdoors for some exercise. There are some folks, however, who insist on their daily exercise routine taking place outside in this heat. While it may not sound great to you and me, it can be truly enjoyable for those hardcore runners and walkers. So, if you’re going to get in some physical recreation in this thick July air, at least do it safely. Here’s how:
Hydrate! Many people don’t realize they need to hydrate before they go out and exercise in the heat. Drinking a lot of fluids after you get back in from that 5-mile-long run won’t do you or your body any good; you’re already dehydrated at this point. A good rule of thumb is todrink at least 8 ounces (1 cup) of water shortly before getting out and exercising in the heat. It’s also important to keep water or Gatorade with you so you can drink every 15 to 20 minutes. If you come back from that run and you’re down one or two pounds from sweating, that’s a critical sign to hydrate better.
Morning and night. It’s tough on your body to exercise in the heat of the day. Sure, you might feel energized power walking for a few miles and breaking a good sweat, but thick, humid air can drag you down fast if you’re not careful. During the months of July and August, try to get your outdoor exercise done early in the morning before work or in the evening once the sun begins to set. Exercising at these times can be an energetic way to kick off your morning and a pleasant way to end your day. Not to mention, the heat and humidity will be much more bearable.
Snack smart. If you know you’re going to exercise in the heat, snack on smart foods before you do. Make it a point to have an orange, apple slices or a few strawberries. Foods like these naturally contain water, boosting your hydration levels before your workout. You may not even recognize just how much a few slices of watermelon can hydrate you. Stay away from snacks like crackers or popcorn before you exercise outside. They soak up the water you have in your body, and you’ll find yourself reaching for a drink much faster than if you had a piece of fruit.
Be mindful. We see this all the time; it’s 97 degrees and you are determined to finish your 4-mile run or walk. You won’t let that thick, muggy air stop you - but you should. As important as that outdoor physical activity is to you, your health should be just as (if not more) important. Listen to your body, as it will tell you things your head won’t when you’re pushing it too hard in the heat. If at any point during your walk or run you feel weak, lightheaded or dizzy, nauseous or cold - you need to get into an air-conditioned room quickly. And remember, you can exercise indoors. There are plenty of aerobic exercises as well as strength and resistance training workouts on the Internet. Yes, this may not be your ideal workout, but it’s so much safer than getting heatstroke or heat exhaustion.
Regular exercise is a critical component of your overall health. However, you still need to be smart about how and when you exercise. The medical providers at SIHF Healthcare encourage you to be active this summer, but they want you to know your body’s limits. If you’d like to make an appointment for a check-up or a physical before you start exercising in the heat, click here to find an SIHF health center near you. We have over 30 convenient locations.