Beating the Heat

Summers are HOT in Florida. And by hot, I mean temperatures easily hitting 100 degrees and the humidity index shooting through the roof. Walking from your house to your car is no fun. Imagine exercising in this heat! Regardless of where you live, if the weather is hot, you gotta take extra steps to ensure you can safely exercise outdoors.

When you're exercising in the heat, you may be at risk for different types of heat illnesses - mainly caused by dehydration. Sweating is the best way to regulate internal body temperature ...so the more you sweat, the more water you need.

The American Council on Exercise established the following guidelines for fluid consumption in the heat:

• Drink 17-20 ounces of fluid 2 hours before exercise
• Drink at least 7-10 ounces every 10-20 minutes during exercise. Make sure it's cool water so it can empty rapidly from the stomach in to the intestines where it can be absorbed
• Post workout, drink another 16-24 ounces for every pound of body weight lost whether you're thirsty or not

Remember, if it's humid out, it may be difficult for your sweat to evaporate. This doesn't mean you don't need water! Here are a few extra tips to keep the body cool:

• Wear lightweight clothing that will allow the evaporation of sweat. Most exercise clothing brands have developed a 'dry-wick' fabric to facilitate this...or stick with 100% cotton
• Choose light-colored clothing to reflect the heat better
• A light-coloured hat will keep the head from absorbing extra heat. I know that if I don't wear a hat, I get a headache a lot quicker in the sun
• Avoid training in peak temperatures

I, myself, am not yet acclimatized to the heat down here. So I'm the one driving in my car with the AC blasted while I see 'crazy' people going for their run at 3 in the afternoon. If you don't normally train in the heat, then your body needs time to acclimatize to the change in environment. So it's not a wise idea to do your normal 3 mile run on your first day in the heat. To help your body get used to the temperatures, carefully monitor the length and intesity of your workout. Start off easier and work your way up over 1-2 weeks.

Kudos to you and continuining your training through the summer!