5 Tips for Exercising in the Heat
Thursday, July 16, 2015
Posted by: Rebecca Nordan
Medical Fitness Association's Strategic Partner, ACE, provides tips on how to exercise in the Heat
By: ACE Senior Advisor for Health & Fitness Education, Jessica Matthews
1. Stay Properly Hydrated
Properly hydrating before, during and after exercise is crucial, especially during the warm months of summer. Per the National Athletic Trainers Association (NATA), individuals should aim to consume between 17-20 ounces of water 2-3 hours prior to exercise, 7-10 ounces of water every 10-20 minutes during exercise and 16-24 ounces of water after exercise for every pound of body weight lost during the workout.
2. Give Yourself Time to Acclimate
If you’re accustom to exercising indoors, it’s important to note that it takes the body time to acclimate to working out outdoors in hot and humid temperatures. On average it takes approximately 10-14 days for most healthy individual to acclimate to engaging in exercise in a hot and/or humid environment, so allow yourself time to gradually adapt to the conditions.
3. Keep in Mind the Time of Day
Temperatures tend to be hottest between the hours of 10:00 a.m. and 4:00 p.m., so if possible consider scheduling your outdoor workout for earlier in the morning or later in the evening when conditions are slightly cooler.
4. Consider Your Apparel Options
When choosing what clothing to workout in, consider the type of material. While cotton tends to sop up and retain moisture, which can lead to chaffing, polysynthetic blends help to wick away moisture, keeping you dry and comfortable while exercising.
5. Embrace the Process of Sweating
The act of sweating is important when exercising on hot days, but what really is most critical in terms of keeping your body from overheating is the evaporation process. With that being said, embrace the natural process of sweating and resist the urge to constantly wipe away sweat from your skin throughout your workout, as doing so can actually lessen the amount of evaporative cooling that occurs, resulting in retained body heat and an increased risk of overheating and dehydration.