Depending on where you live, your opportunities to exercise indoors may be limited. I just got back to going to my gym, and within two weeks of my decision to start going (wearing my mask, of course), they had to close again. My state, Arizona, started seeing a surge in COVID-19 cases and our governor closed gyms for the second time.
Fortunately for me, I get my cardio workouts mostly by running outdoors. Unfortunately, I live in a very hot place. Just yesterday, we had a high of 116⁰ F, and the low was in the 90’s. I started my run just after 5:00 AM, before the sun rose, and it was about 95⁰ F. If you are not accustomed to exercising in hot weather, there are some things you should know. As usual, I suggest that you consult your healthcare provider before trying anything new, especially if you have a medical condition that may contraindicate it.
You can acclimate to exercising in the heat. It can take 2 to 3 weeks to fully acclimatize, but much of that takes place during the first week. The key to doing it safely is to do it gradually. This is true of any type of exercise. You wouldn’t do a marathon on your very first run, or curl a 25 pound dumbbell if you’ve never lifted a weight before. You would gradually build up your endurance and strength. The same goes for getting your body used to hot weather. Start out slowly and with less exertion than normal. If you usually walk briskly, try a slow walk instead. If you usually run, try walking briskly at first. Plan on reducing your time as well. There is no formula that fits everyone, so you need to gradually increase intensity and time in a way that works for you.
Hydration, while always important, is vital when exercising in hot weather. Drink at least 12 ounces of cool water before going out, and always bring water with you. Bring more than you think you’ll need. Look into hydration products such as hand-held bottle carriers, waist packs or hydration vests. I use a 12-ounce bottle carrier for short runs (5K or so) and a hydration vest for my longer runs.
Don’t forget about electrolytes. When you sweat more, as you will in hot weather, your body loses more than just water. You lose electrolytes, which are positively or negatively charged ions that conduct electrical activity. Electrolytes must be present in proper concentrations to maintain fluid balance, muscle contraction and neural activity. You will lose primarily sodium and chloride, and to a lesser extent, potassium, magnesium and calcium. Electrolyte imbalance can cause muscle cramping, nausea and dizziness, among other problems. If you are out for a long period of time, you should consume electrolytes as well as water. Sports drinks or electrolyte tablets are easy to consume while exercising, but you can also bring along snacks like salted nuts, mini pretzels or pickle juice (which actually comes in little packets). Take more electrolytes after your exercise, too. I really like V8 juice after a hot exercise session.
Consider these tips for hot weather exercise.
- Go out early in the day, preferably before the sun is completely up. As you build up your time, the temperatures will also go up, so this is a good way to slowly introduce your body to hotter weather.
- Wear moisture-wicking clothing, preferably in light colors.
- Take a cooling towel that you can apply to your neck or wrists. These are cooling points on the body. Soak the towel in water, wring it out, and place on your neck or wrists. You can also use a bandana or head wrap, or even wet your hat.
- If you are out during daylight hours, don’t forget your sunscreen, hat, and/or SPF clothing.
- Bring plenty of water (it’s worth saying again).
- Listen to your body, and stop if you feel any of the signs of heat exhaustion or heat stroke.
Watch for these signs and symptoms. The following section is taken directly from the Mayo Clinic (mayoclinic.org). These are warning signs that you may be suffering from a heat-related illness.
- Muscle cramps
- Nausea or vomiting
- Weakness
- Fatigue
- Headache
- Excessive sweating
- Dizziness or lightheadedness
- Confusion
- Irritability
- Low blood pressure
- Increased heart rate
- Visual problems
Stop exercising, find shade, drink water and seek emergency medical help if your symptoms don’t go away after about 20 minutes. In my next blog I will share more information about heat-related illnesses.
In summary, you can safely exercise outdoors if you take it slowly, take precautions and listen to your body. Remember to speak to your physician if you have any health concerns related to exercise and heat.
Eventually, we will be able to exercise in gyms again. If not soon, then we can hope for a nice, cool autumn!