Tips to beat the heat during exercise
With a heatwave spreading from the Midwest to the East Coast this week, advice on staying cool (while exercising outside) is all over the ‘Net. I’ve assembled a roundup of advice from several different sources, but here’s the gist:
- Exercise during the coolest part of the day. Venture out early in the morning or later in the evening, when the sun is low in the sky.
- Wear sunscreen. On a related note, wear a hat with a brim and/or sunglasses, since your eyes need UV protection, too.
- Hydrate early and often. Some experts recommend drinking water — or even a slushie — half an hour before working out. But according to Shelly Dembe, RN, who oversaw the “It’s a Walk in the Park” class for YP4H this year, good hydration is an all-day activity. Make sure you drink a lot of water hours before and long after a workout. A drink with electrolytes is good for after.
- Take it easy. When you work out in the heat, your heart rate rises faster than it would normally. Scale back the intensity of your workout to compensate.
Other suggestions? Leave them in the comments. In the meantime, here’s what I found today:
- Want to harness the power of technology to stay cool? Everyday Health offers a list of stay-cool gear that won’t break the bank.
- Self recommends that you head for the pool and exercise in the water.
- The makers of Lifeway Kefir suggest good clothing choices, as well as what beverages to avoid when you’re working out. A previous Ohio State study found that kefir — a form of fermented milk — aids lactose tolerance. Here, Lifeway suggests that the drink is a good way to replace electrolytes after a workout. You could take that recommendation with a grain of salt, seeing as they sell the product. All I can say is that I drink kefir on occasion, and it does make my tummy feel good.
- RunGadget offers some basic advice, and also a description of a “fuel belt” that lets you wear your water rather than carry it.
- Men’s Fitness advises runners to acclimate to the heat by stretching in the shade first.
- And, finally, LifeHacker delves into the mystery of why it’s so hard to exercise in the heat, as well as the benefits of consuming slushies.
Stay cool, everyone.