BACK TO COLUMN MENU

Dear World’s Fittest Man,

Summer is here, and boy is it hot outside. I like to power walk and jog on the weekends in my local park, but sometimes the heat is so bad I can’t manage to get out of the house. And when I do get out, I get hot so fast I can’t really finish my workout. Is there anything I can do to protect myself from the heat or do I just have to sit inside watching TV next to the air conditioner? Please help me take on the heat, I know you must have some tips. I read about your race through the desert so tell me how you coped.

Too Hot to Trot

Dear Too Hot to Trot,

You’re right about summer being the perfect time to get outside and have fun. Summer is one of my favorite times of year because there are so many outdoor activities to choose from. Swimming, running, bicycling, it’s all more fun outside.

That said, the summer heat can really be a problem, especially if you’re in an area that gets haze, heat and humidity. After my race through the desert (it was called Badwater – 135 miles through Death) I did learn a few things about exercising in the heat.

For me, the biggest problem was staying hydrated and getting enough electrolytes and salt. When you sweat a lot, your body not only loses water but salt. Believe it or not, you need some salt and other electrolytes to keep your body functioning properly.

You may not be racing in the desert, but there are some things you should and shouldn’t do when it comes to exercising in the heat.

Here are some of my tips:

  • The time of day is important. Avoid 10a.m. to 3p.m. -- that’s the hottest part of day. Generally the early morning is the best time to do your workout if it’s going to be scorcher that day.
  • Wear loose clothing that is light colored. The light color will help reflect heat and a cotton material will help evaporation of sweat. You may also want to try a specially designed “hi-tech” running shirt and shorts. This material is made to keep you cool.
  • Sunscreen is a must. I use SPF 45 just to be safe and protect my skin. Believe me, even on cloudy days you can get burned and suffer sun damage to your skin.
  • Stay hydrated. Before you go out, drink a glass or two of water. Carry a bottle of water with you and 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 and stay away from caffeine drinks.
  • If you can, choose shaded trails or pathways that keep you out of the sun.
  • 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.

If you’re looking for some specially designed clothing for working out in the sun, check out Sun Precautions: www.sunprecautions.com

© Joe Decker 2003

TOP