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Exercising in Hot Weather
Fitness | June 24, 2019
Time flies pretty fast, as does the weather. Earlier this year I wrote about Cold Weather Training, and now that we’re approaching summer, it’s time to switch things up and talk about training in hot weather. Don’t be afraid about your workouts just because things start to get hot. I live in California after all and know all too well how intense the heat can get! And yet I manage to stay fit and lean all year round. So, without further ado, let’s make a master plan for battling the heat. With these tips, you’ll be sure to stay on top of your goals! Are you ready? Then let’s get to it!
Strategize
If you enjoy exercising outdoors, then you’re going to have to be smart when it comes to the heat. Starting with timing. Typically, temperatures tend to rise around noon and into the midafternoon. Leaving you with two time slots: early morning and evening. If you’re a runner, then definitely consider being an early bird and going for a run before or just after sunrise. On the flipside, an evening run around or after sunset would also work, with the hours after sundown being particularly advantageous due to you not having to deal with the sun (and it’s harmful UV rays). Whatever physical activity you choose, try planning ahead and seeing if you can enjoy exercising when the heat isn’t at its peak.
Another point I want to bring up is humidity. If you happen to live in a very humid environment, be forewarned. Your risk of heatstroke and heat exhaustion are greater when things become extreme. That’s because the heat raises your core body temperature, which the body normally tries to lower through sweating. However, in humidity, the cooldown process can become difficult because of sweat not evaporating very fast, resulting in an elevated heart rate and stronger effort on your body’s part to keep its core temperature down.
If you must work out or exercise on humid days, then do two things. First, cut the time outside short. If you’re normally out for an hour, maybe go for a half hour. If it’s two hours or more, pay close attention to your body and find ways to cool down in the shade. Don’t be a hero and push yourself. The second tip is looking up the weather ahead of time. Know what the days ahead are going to look like and use your better judgment. Sure, working out is great, but at what cost?
Dress Accordingly
I love a good bikini. And short-shorts and sports bra. Guilty as charged. But showing extra skin isn’t just for eye candy. The worst thing you want to do when it’s hot outside is layering up in long-sleeved, heavy clothes. I also recommend avoiding dark colors since they absorb heat. Not only will you be sweating buckets, but you’ll also be more likely to become dehydrated. Not to mention the fact that whatever activity you’re doing is going to be impaired. Opt for light-colored clothing, as well as those made with sweat-wicking fabrics. Throw in a wide-brimmed hat (or sun visor) and UV glasses and you’re good to go! Oh, and by the way, if you’re on vacation and enjoy going to the beach, pack an extra change of clothes. You never know if there’ll be any accidents along the way, whether it’s an unintended hit by a coming wave or spontaneous dip into the ocean.
Protect Yourself
We all know where this is going- I’ll just say it. SUNSCREEN! Yes, good old sunscreen. Because this is a huge topic on its own, I’m going to refer you guys to my Lowdown on Skin Cancer, whose chief cause is prolonged unprotected sun exposure. For those of you who enjoy swimming or perspire heavily out in the heat, then consider using either a sport or water-resistant sunscreen. And be sure to apply and re-apply it according to the directions printed on the label. Each brand gives a specific protocol in terms of how often you should re-apply, so go with what your brand states (this will vary depending on whether you’re swimming, sweating heavily, or using a low or high SPF).
Adapt
No one just accumulates to a new environment right off of the bat. There are going to be ups and downs along the way. Once things begin heating up, start to get used to the temperature change slowly and steadily. Maybe keep your time outdoors very brief for the first week or so. Afterward you can dabble around with different lengths of times until you’ve found what works best for you.
Another way to adapt is by engaging in the right activities. For instance, why not take advantage of a swimming pool? If you’re lucky to have a pool, then start cleaning it up and jump right in! For those of you without a pool, try doing laps at a local gym or use a community pool. These may not be the most ideal (cue public pool horror stories), but they’re worth a shot especially when things get unbearably hot and you need a chance to really cool off. Swimming is a great low-impact activity that works your entire body from head to toe, so don’t be afraid to mix things up! Other activities that are great to do in the summer include surfing, boogie-boarding, water-skiing, and volleyball. You can do basically any other sport, from basketball to soccer, so don’t forget these options, too!
On the flipside, there’s also counter-programming. If you truly cannot stand being outside, then look for indoor activities. There’s always the ZGYM to keep you in shape, and there are plenty of options when it comes to staying active without embracing the burning heat of summer. You’ve got dance lessons, martial arts, Pilates, indoor rock climbing, yoga… the options are endless! As long as its indoors, the only heat you should be concerned with is that which comes from getting your sweat on!
Stay Hydrated
Hydrate.Don’t roll your eyes! The reason why this tip for staying healthy in the heat is repeated endlessly is due to people taking it for granted. Dehydration is no joke. And it can further lead to heat exhaustion or heat stroke if you’re not too careful.
Pay attention and be on the lookout for these signs if you’re out there exercising in the heat:
- Muscle cramps
- Dark colored urine (deep yellow or even orange are not ok!)
- Headache
- Fatigue
- Weakness or dizziness
- Nausea
- Vomiting
- Slow, weak pulse
Also, please pay attention to body temperature. In cases of heat stroke, your body temperature can potentially exceed up to 105 degrees F, and you can become unconscious or suffer a seizure.
To avoid this from happening, bring a water bottle or container with you. And to make sure you’re staying on top of your electrolyte balance, add a pinch of sea salt or electrolyte powder. (My go-to is Ultima Replenisher.)Even though it’s specifically aimed for keto dieters, I do recommend checking out my Sneaky Ways to Stay Hydrated post for more tips and tricks on how to keep yourself from becoming dehydrated.
Over to You
OK guys, there you have it! These are my top recommendations for staying cool (and safe!) in hot weather. It may be a challenge, but the sooner you learn to adapt and thrive in adversity, the better you become at handling whatever challenge life throws at you. And you don’t have to sacrifice your fitness in the process! If you have any tips of your own, please share them in the comments! Maybe a year from now I can make a follow-up post with even more things I didn’t consider!
Sources and Further Reading:
[1] https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048167
[2] https://www.eatright.org/fitness/sports-and-performance/hydrate-right/exercise-safely-in-hot-weather
[3] https://www.pritikin.com/your-health/healthy-living/getting-fit/1373-the-heat-is-on-6-tips-for-exercising-safely-in-hot-weather.html
[4] https://www.heart.org/en/healthy-living/fitness/getting-active/how-to-stay-active-in-warm-weather
Private Member |
This is great timing, here in the Netherlands it’s between 30-37 celcus degrees this week and working out feels pretty hard at times, even inside with the fan on.
What I noticed last year was that I was hydrating so much, that I had to supplement minerals cause I was just sweating + drinking so much water.
I really love that I have all these keto hydrate tips this year to avoid the problems this year around.
Private Member |
My Workout room is actually in my Basement… Looks like a Prison cell – White, Little Rough walls and a Grey Stone Floor… 😉 😉 but never to hot there, Always a fine temparture 😉
Private Member |
lublin, poland
This summer I wish I had basement in my apartment as well:)
Private Member |
I feel u. I am from Austria – and this summer is also getting crazy here too. I use the Basement room – which really helps and still I try to Workout as early in the morning – or late at the evening if it is possible.
Private Member |
lublin, poland
I love morning workouts so much, especially when I got enough sleep. It gives me energy for the whole day, but sometimes in the morning I feel too weak to workout at maximum capacity 🙁 . Do you eat anything before morning workout?
I envy people who can exercise in the evening, i get too alert to fall asleep 🙁
Private Member |
miami, fl, united states
Miami, Florida over here! It is muggy and hot year round. I also workout in my garage with Zuzka going on 2 years now. And at times it’s scorching!! Hydration is key. But the sweat therapy and toxin release is unmatched. Love hot weather training.
Private Member |
ellijay, ga, united states
I remember getting heat exhaustion once when I was a kid — it was at a 4th of July parade. Fortunately, we were right next to a booth for a local doctor. They were able to tell me what was going on and helped me out. Of course they told me to stay hydrated, but they also suggested keeping away from sodas, as those dehydrate. That always stuck with me and I quit drinking any kind of soda from that point on (after a while of not drinking them, there was a turn to where I can’t even stand the taste of them anyway).
It’s pretty humid in Georgia and when it gets hot, I have to limit my time outdoors. I’ve found that sticking to heavily shaded areas (hikes/mountain biking!) helps. When it’s really bad, I have a cooling gel neck bandana that’s helpful. When you wet it, it stays cool and can provide some relief! I use that when motorcycling, since there’s rarely any shade and I only ride with full gear (a fall wearing jeans and a tank top made that decision — no matter how hot it is! Not a scratch, somehow, and I want to keep it that way!)…it’s a little thing, but the gel really seems to help!
Other than that — it’s mostly indoor workouts for me in the summer!! I’m fortunate, too, to have my workout room on a basement level. 🙂
Private Member |
kyiv, ukraine
I can’t agree with no long sleeves approach. Quite opposite, loose clothes with long sleeves can prevent fast heating and save you from sunburn. But the fabric must be as light as possible in term of both color (white ideally) and material.
I train outside in hot weather all the time. When it is extremely hot I wet by bandana with water and put it on. Also I take 1.5-2 l of water not just to drink but to pour on myself while on rest intervals. So far it works.
Well I’m kinda used to it as I mountainbiking a lot and also do backpack hiking. When you crawl 24 kms under the clear, burning sun with huge and heavy backpack – 40 min of w-t look like nothing. ))
Private Member |
switzerland/, france
I agree on dressing too, featherweight loose covering is better if under sun rays. In shady places (still hot) and especially breezy places, minimal wearing is good as the wind refreshes the skin (but can be 22 catch as you risk sunburns!)
Runs are done in shady woods, there isn’t much facilities/homes with AC over here and there are rules to not have more than 5C difference with outside temps (at least at my gym).
my home is very old farm with 2 feet stone wall thickness and is all summer only round 18C (no AC needed, but don’t workout much at home as I have to go to my deskjob daywork !), no swimming pool, but that would be the best. I will do some swimming-pool fitness during my vacations 🙂 , strength slo-mo training in the hotel room that has AC, and trail-runs early mornings. (north of Spain)
Private Member |
I don’t tolerate hot weather very well (really light skin, tons of freckles EVERYWHERE (found some on my ears recently, thus caps :)). So for me its early morning workouts: by 6 I’m in the woods with my dog, around 7:15 back home and working out. I’m prone to heat strokes, so ice is my friend in the summer :).
Also I’ve noticed, that if I swim or spend time in the water for at least an hour I can tolerate the heat much better.
Also I agree with Tory – long light sleves are awesome! 🙂 Linen, cotton, vescose, tencel…
Private Member |
st. peter, minnesota, usa
I think there is also some bioindividuality in this area too. I used to go on long trail runs frequently in hot humid Florida with no issues. Plus one of my pay for college jobs was in a fish farm and some of those buildings made going out into Florida’s heat and humidity feel like stepping into an AC room! I was able to handle those things. My daughter however, got heat stroke from mild activity in outdoor PE class (more than once) & does poorly in heat and humidity.
Anyway, I do the ZGym workouts in one of my living rooms that I converted to a workout room, making outdoor conditions fairly irrelevant. Of course I exercise my dogs outside, but they don’t do much (for a Husky) when it’s hot and need loads of exercise when it’s cold. So summer outdoors is mostly limited to hiking and walks.