Exercising in the Heat

Movement

May 9

It’s getting hotter outside which means it may be heating up wherever you’re exercising. Even with air conditioning, it can get above 80, especially in larger spaces like garages and gyms.

Exercising in the heat is totally possible but you should be cautious. Here are a few ways you can stay safe when it’s spicy outside:

Rest: You should be resting between sets anyway but it may be a good idea to increase the length and frequency of your rest periods in order to allow more time to bring your temperature down
Hydrate: Water, water, water. If you’re sweating, you’re losing fluids and many of us are already walking around like a sad cactus as it is. Be sure to drink plenty of water before, during, and after exercising in the heat. Check the color of your pee, too. If it’s dark, drink, pale yellow, you’re fine. Clear, you could stand to back off a little bit.
Replenish: You’re not just losing water through your sweat, you’re losing electrolytes (maintain cell fluid balance), too. Bring an electrolyte drink or additive to replenish what you’re losing when exercising: Gatorade, Powerade, Pedialyte, Nuun, Liquid IV, etc.
Dress: Wear clothes that will help keep you cool - shorts, crop tops, sports bras, tank tops, etc. If possible, opt for moisture-wicking material over something that soaks up sweat like cotton.
Communicate: If you’re exercising with a coach or partner, let them know how you’re feeling and/or if you need to rest. If you’re alone, let someone know where you’ll be and when you’re expected to return, be sure to pay extra attention to how you’re feeling, and maybe have someone on standby in case you need them.
Adjust: If it’s just too hot outside and you’re able to, try to shift your workouts to early morning or later evening. You’ll avoid the hottest part of the day and will otherwise experience a much cooler temperature.
Cool Down: You should probably be cooling down anyway but, when the heat is up, you should be taking some dedicated time after training to bring your temperature down. Move around a bit but at a much slower pace and significantly reduced intensity - a short, gentle walk around can be sufficient.
Eat: Fasted workouts aren’t the best for most folks. Low blood sugar can cause lightheadedness/dizziness, a dangerous pairing with exercising in the heat. Even something small/light can help - keep things cool with a protein smoothie/shake, fruit, etc.
Pay Attention: Regularly check in with yourself for signs of heat exhaustion/stroke.