Hot in Boston: Working out safe in the heat
It is H-O-T-T in Mass. this week and it just reminds me how important it is to stay safe in the heat. If you are a big baby like me you will find cooler areas like the gym, under the fan, in a dark corner away from the window to workout in.
But if you are badass you will stick to your regular workouts which may *gasp* not include AC.
Here are so tips to stay healthy in the heat mixed and matched from webmd and the mayo clinic!
- The time of day is important. Unless you are training for an event that takes place in the daytime heat, avoid exercising from 10 a.m. to 3 p.m. It’s the hottest part of day. Generally, the early morning is the best time to workout, especially if it’s going to be scorcher that day.
- Wear loose, light-colored. The lighter color will help reflect heat, and cotton material will help the evaporation of sweat. You may also want to try specially designed, “hi-tech” running shirts and shorts. They are often made from material meant to keep you cool.
- Sunscreen is a must. It’s important to protect your skin. You can get burned and suffer sun damage to your skin even on cloudy days. A sunburn decreases your body’s ability to cool itself.
- Stay hydrated. Drink plenty of fluids the night before. Then before you go out, drink a glass or two of water. Carry a bottle of water or even a hydration pack such as the CamelBak. Take a drink every 15 minutes, even when you’re not thirsty. When you’re done with your workout, have a few more glasses of water. Sports drinks can replace the sodium, chloride and potassium you lose through sweating. Avoid alcoholic drinks because they can actually promote fluid loss.
- Check the weather forecast before you start your workout. If there’s a heat advisory, meaning high ozone and air pollution, you might want to take your workout indoors. These pollutants can damage your lungs.
- Most importantly, listen to your body. Stop immediately if you’re feeling dizzy, faint or nauseous.
- Get acclimated. If you’re used to exercising indoors or in cooler weather, take it easy at first when you exercise in the heat. As your body adapts to the heat over the course of one to two weeks, gradually increase the length and intensity of your workouts.
- Know your fitness level. If you’re unfit or new to exercise, be extra cautious when working out in the heat. Your body may have a lower tolerance to the heat. Reduce your exercise intensity and take frequent breaks.