6 tips for Exercising in Hot Weather

The Warm weather is coming.  As eager as we all are to get back outside, break a sweat and get in shape, we need to plan for a safe and productive day of activity.  Pay attention to what your body will need in order to have an enjoyable, sustained workout.  Fuel up, stay cool, plan it out and know when to head home.

Drink up

Probably the number one, most important thing to remember for exercising in warm weather is to stay hydrated.  Bring plenty of water with you.  For extended periods of outdoor exercises, you will also want to bring a beverage that contains electrolytes.  Electrolytes are essential minerals of sodium, calcium and potassium.  When watching a marathon, you’ll often see runners switch between water and Gatorade, or another beverage containing electrolytes.  See the food section regarding potassium.  

Ease Up

It’s hot.  Dial it back a little and let your body enjoy the challenge of exercising in the heat.  It’s more difficult to achieve peak performance in the heat. So, rather than push yourself to the point of possibly suffering some heat related accident, just go lighter, or slower than you normally would.  Remember, very few, if any, marathon records were achieved on hot days.  Cooler days rule the day when it comes to PR times.

Avoid the hottest part of the day

An extension of easing up in hot weather.  Be careful not to exercise at the hottest part of the day, if possible.  This usually means avoiding the midday sun.  It would be unusual to see the morning time be the hottest part of the day.  So, unless you are under direct sunlight from the early morning sun, the morning should be a good time of the day for some outdoor activity.  Similarly, the evening time, as the temperatures begin to dip with the sunset, should be an enjoyable time to workout, meet your personal trainer, and release the stress from the work day.

Wear light colored clothing

Light colored clothing reflects light, while black will absorb the heat thus making you warmer faster.  This traps the heat.  Keep your running shirts, swim shirts and other outdoor upper body apparel on the lighter side.  You’ll stay cooler, longer.  You’ll still work up a great sweat, but you won’t blow through your water so quickly.  That will allow you to sustain your workout for longer.

Eat snacks to keep your energy level up

Snacks during outdoor workouts are essential.  Keep them light, nutritiously dense and preferably juicy.  You’ll see runners often enjoy some citrus fruits during a long run.  This helps with hydration.  Oh, and remember those electrolytes?  Bananas are a great source of potassium, so you may see a few banana peels along a marathon route, as runners eat them to keep up their energy levels.

Know when to go inside

This is true for almost any exercise.  Know when to say when.  Before you get overheated, call it a day.  Listen to your body.  Go inside and rest up.  Tomorrow will be another day to enjoy an outdoor workout.  Plan accordingly.

@neighborhoodtrainer