Tips for Training in Hot Weather
We know it's super HOT...we also know you want to keep up your routine. Here's how to do it safely...
1- Consider indoor workouts when feasible. (where temperatures are more controlled)
2- HYDRATE!
Drinking water during hot-weather workouts will help your sweating system do its job better. By hydrating throughout your workout, you'll help keep your body operating at normal levels.
TOP TIP: Start hydrating as soon as you wake up, throughout the day, during the night too. (keep water on your nightstand and keep a bottle with you at all times. Make water your best friend!)
3- Train in the mornings/evenings
It's no secret that the hottest part of the day is noon-5pm, so if you can avoid training outdoors during that time frame, do it! During the summer months, the best time to train is earlier in the morning or later in the evenings. Training early in the morning before work is a great way to start the day and is the coolest part of the day. Your body will thank you for not having to work as hard to stay cool. Not a morning person? Try working out in the evenings between 7-8PM. It will be warm, but not quite as hot as midday. Bonus: The sun's angle is lower during the morning and the evenings...this means there will be more shadows on your run or ride. (woohoo!)
4- Proper clothing (here's your style-opp!)
Wear light-colored, breathable clothing. Especially if you're going to be outdoors. Cotton shirts and shorts absorb and carry sweat, weighing you down. Wear light-colored, breathable clothing when training in the heat. The lighter colors will reflect the sunlight and not absorb as much heat. Breathable clothing will wick sweat from your body and not weigh you down. This allows your body to stay cool and work more efficiently and allows the body to cool down through perspiration. There is mucho performance-designed gear out there! Grab a few new pieces and stay cool!
5- Run/bike on trails when you can!
Pavement temps are soaring high whereas trails stay much cooler and often have the benefits of shade from trees, etc.
6- Sunscreen is your bestie!
Swimming, biking, walking, even driving a convertible with the top down..it doesn't matter, slap that sunscreen on every time! Even if you're running in the shade or on a shady trail, make it a habit. Look for sunscreen that's sweat-proof and water-proof for optimal coverage.
7 - Listen to your body!
You know your body...LISTEN. Make sensible choices based on how you're feeling and stop and reset when you know something isn't quite right.
(Early signs of being overheated include fatigue, discomfort, lightheadedness, heavy-duty sweating, disorientation and nausea. Stop exercising and find a place to cool down as quickly as possible.)
8- Have fun and stay cool!