6 Tips For Navigating Heat & Humidity During Outdoor Exercise
A heat wave is sweeping the country. In California and Arizona, temperatures are hitting up to 130 degrees, other parts of the country oscillate between extreme heat and high humidity.
Working out in the heat and humidity — no matter the activity is not only uncomfortable, but more physically challenging and at times dangerous. When temperature and/or humidity are high, it’s important to adjust your performance expectations for your exercise. For example, if you typically run a 10 minute mile, you might notice that an 11:30 pace feels just as challenging.
So, when it comes to exercising, opting for indoor activities or times when the temperature is coolest (early AM or later in the evening), are the best options. However, should you find yourself out and about in this major heat, I’m highlighting 6 musts for your reference.
6 MUSTS WHEN EXERCISING OUTDOORS IN HIGH HEAT & HUMIDITY
Hydrate before, during and after exercise
Dehydration can really sneak up on us. And you want to keep it at bay by keeping yourself hydrated. It’s recommended to have:
16 ounces (500 mL) of cool or cold water 1 hour prior to exercise
16 ounces (500 mL) of cool water or a sports drink 15 minutes prior to exercise.
5 ounces (150 mL) of cool water every 10-15 minutes during exercise.
It’s important to note that you do not want to over hydrate. This can lead to hyponatremia, which means your body has too little sodium, and cause severe symptoms and complications like seizures, confusion, vomiting and coma.
Protect your skin
It’s your body’s job to cool itself down. Hence, we sweat! Protecting your skin is key to allow it to perform properly and keep your body cool.
Always use at least SPF 30 and plan on applying before your workout. I apply pre dressing, so that I am sure to get any spots that might be missed. Remember, your clothes can move during your activity and reveal skin that was previously covered. If you are out longer than 90 minutes, pause and reapply. I personally adore the Supergoop! brand, and they have a line “PLAY” for activity.
Wear material that will help your body breathe
Athletic clothing is designed to allow the sweat to escape your skin and is quick to dry. Avoid cotton and any latex that keep heat close to your body. These clothes do not have to break the bank. Amazon, Target and GapFit are three of my favorites.
Over the years, exercise clothing has gotten smaller and smaller. You may notice pro athletes also wear little clothing. This is actually helpful in high temperatures! The more skin you have exposed to the air around you, the faster and easier it is for your sweat to evaporate. This keeps you cooler.
Set Medical ID on your phone & Keep ID handy
I always exercise outside with my ID and a credit card in case it’s needed.
Medical ID: The point is to let emergency responders (Police/Fire/Medical) check your cell phone, see any important information and reach the people you would want contacted if you're in an accident or other emergency. If you have an iPhone or android, you can create this ID. This is quickly accessible when your phone screen is locked. See instructions here on how to set this up depending on your phone manufacturer.
Know the warning signs of heat stroke and heat exhaustion, and what to do
Heat stroke and heat exhaustion may sound the same, but heat stroke is more severe. Heat exhaustion may lead to heat stroke. It’s important to know the signs of both.
Heat exhaustion is characterized by heavy sweating, dizziness, extreme thirst, nausea and weakness/ lightheadedness.
Heat stroke includes the above and also confusion, vomiting, seizures, cardiovascular collapse or passing out and a lack of sweating (the heavy sweating has stopped).
The first step in dealing with heat exhaustion is to immediately stop what you are doing, attempt to cool your temperature (get out of sun, sit down, get ice or cool water, etc). You want to cool your head, face, underarms and groin first. If symptoms point to heatstroke (especially anything neurological like confusion), 911 needs to be called immediately. Don’t hesitate to ask others around or near you for help.
Listen to your body
Overtime, your body should adapt to the high temperature. And you’ll probably feel uncomfortable at first- it’s very hot! Sometimes we are tempted to push thoughts aside and push through, but listen to what your body is telling you.
Remember, as mentioned above, when temperature and/or humidity are high, it’s important to adjust your performance expectations for your exercise.
Regardless of your activity of choice, taking the steps to insure your body stays cool and healthy are vital.
What would you add to the list of musts? Let me know if the comments! Interested in more accountability and personalization for your health goals and exercise needs? Contact me here to set up a time to speak.