STRONGIDEA: Beat the Heat

 

Summer is finally here!  We typically start referring to the season as “summer” when kids get out of school, but summer officially started on June 21 with the Summer Solstice.  During this time of the year, we have about 16 hours of daylight each day.  If you’re like me, and millions of other people, you look forward to taking advantage of these pleasant summer days to exercise outdoors…until you remember that “pleasant” summer days can also be extremely hot and humid.  As we move into the Dog Days of Summer (a common description of July and August) the days will continue to heat up and the sun will continue to beat down.

 

You won’t be surprised that, regardless of the time of year, I recommend outdoor workouts.  Here are some tips to be safe and enjoy your Dog Days workouts.

 

The best way to beat the summer heat is to actually beat it.  Start your workout before the day heats up.  Today dawn was at 5:23am so most of us have plenty of time before our work or home responsibilities start.  The second best option is to workout later in the day.  The temperature will start to drop in the evening, however during the true Dog Days the evening can still be pretty hot and humid.  Also, watch out for the darkness to creep up on you.  If you’re heading out in the evening, know the time of dusk and sunset.  Here is a link to a resource I often use to plan my early or late runs: http://www.gaisma.com/en/location/clarksburg-west-virginia.html

 

Most people know that your body needs more water during summer workouts, but you may wonder how much more.  Good hydration starts with drinking water on a regular basis, everyday.  Be sure to drink some water just before heading out into the heat, then plan to drink about 6 ounces every 20 minutes. Know how you are going to get your water throughout your workout; wear a hydration belt to carry your own water, plant water bottles along your route, plan to stop at water fountains along the way, or plan a loop route so you stop by your house or car periodically to drink.

 

If you’re like a lot of people, you might throw on an old t-shirt and shorts for your workout.  After all, they’re just going to get sweaty and smelly, right?  Wrong!  When you exercise in the heat, you should wear clothes that allow your perspiration to evaporate.  Most high tech workout clothing has wicking ability.  In other words, these materials serve as a second layer of skin.  Sweat will come through the fabric and evaporate allowing your body to produce more sweat and continue to cool the body.  You might have to spend a little more money on high tech clothing, the impact on your workout will be well worth it.

 

When exercising in the heat, your body is already under increased stress.  According to Mayo Clinic exercise and air temperature both increase core body temperature causing your body to send more blood to circulate through your skin to cool the body.  That leaves less blood for the muscles, which increases heart rate.  What does that all mean?  Your body is already working extra hard, so you can decrease the intensity of your workout and still get the same benefit.  Listen to your body and workout at a safe level.

 

The sun’s rays are strongest during the Dog Days, so you need to protect your skin.  Wear sunscreen on exposed skin and use technical clothing and gear to cover skin when possible.  Another way to protect your skin is again to workout in the early or late part of the day when the sun’s rays aren’t as strong.

 

These tips should get you thinking about how to best execute your workout over the next couple months.  I look forward to seeing you around town in the early morning (or late evening) wearing your technical clothing and carrying your water!

 

 

Until Next Week,

Emily Stapleton