Tips for Exercising in Summer Heat

8 Tips for Exercising in Summer Heat

Summer is the perfect time to go outside and have fun. It is one of my favorite times of year because there are so many outdoor activities to choose from. Everything is more fun outdoors, whether you are swimming, running or cycling.

But the summer heat can be a problem if you are not careful especially in areas with extreme heat and humidity.

After the experience of the Bad water Ultra marathon (a 135-mile run through Death Valley) and the Marathon des Sables (a six-day, 152 mile race across the Sahara Desert). I have a few things about exercising in the heat learned.

For me the biggest problems were staying hydrated and taking care of my body electrolytes and salt. When you sweat your body loses not only water but electrolytes and salt too. This delicate balance of water and electrolytes is essential to keep your body functioning properly.

If you do not drink enough water you can dehydrated and suffering from dizziness and nausea. If not detected, dehydration can even lead to kidney failure and or in extreme cases death. However if you drink too much water without replenishing your electrolytes, you can experience hypothermia. This can lead to confusion, nausea, muscle cramps, seizures and even death in extreme cases.

You can not be racing in the desert but there are some things to keep in mind when it comes to exercising in the heat:

1. The time is important. If you are in the heat during the day are training for an event that takes place to avoid exercise of 10.00 bis 03.00 clock. it is the hottest part of the day. In general the early morning is the best time to workout, especially when it comes to his scorcher that day.

2. Wear loose & light. The lighter color helps reflect heat and cotton material will help the evaporation of sweat. You may also want to specifically, hi tech running shirts and shorts to try. They are often made of material to keep cool meant.

3. Sunscreen is a must. I use SPF 45 just to be sure. It is important to protect your skin. You can get burned and suffer sun damage to the skin even on cloudy days.

4. Stay hydrated. Before you go drink a glass or two of water. Carry a bottle of water or even a hydration pack such as Camelbak. Take a drink every 15 minutes even if you are not thirsty. When you are finished with your workout have a few glasses of water.

5. Replenish your electrolytes and salt intake during exercise. I like to use SUCCEED capsules small, simple sets of sodium and electrolytes to keep my system in check.

6. If you can choose shaded trails or paths that keep you from the sun.

7. Check the weather forecast before you begin your workout. If there is a heat advisory ie high ozone and air pollution, you may want to take the training at home. These pollutants can damage the lungs.

8. Most importantly listen to your body. Stop immediately if you are feeling dizzy, faint or nausea.

If you are specifically looking for some clothes for work in the sun check out Sun Precautions.