How to Survive the HEATJuly 27, 2012
By Scott Lewandowski
We all enjoy taking parts of our training routines outdoors during the summer. But, like recently, when temperatures are at an extreme high, low intensity activities and activities in or near water – like swimming and bicycling – are recommended. Summer heat can be dangerous for those who are not prepared or don’t take precautions to avoid heat exhaustion.
The body can take up to 14 days to acclimate to the high temperatures so start your training slowly, and gradually work up your time spent being outside. This allows your body to adjust to handle the heat much better. If it is possible, complete your exercise early in the morning or later evening when the sun is not at it highest point, when temperatures are cooler.
Regardless of time of day, wear proper clothing. Clothing vendors produce performance wear that possess wicking properties pulling sweat away from your body to evaporate quicker, keeping you dry and cooler during exercise. It does make a difference!
Staying well hydrated is also key! Drinking combination water and sports drinks while exercising and throughout the day will keep you from suffering any adverse affects from the weather. During exercise, drink 8 – 10 ounces of fluid every 15 – 20 minutes. If you feel thirsty, you are already in early stages of dehydrating, so don’t take this process for granted.
A great tip endurance athletes have used forever is if you start to feel the affects of the heat, head to the nearest water fountain or restroom and run water over your wrist. This can cool your body temperature temporarily and allow you some time to recover. But always listen to your body. If you begin feeling a headache, dizziness, fatigue, or nausea during exercise, stop the activity; seek shade, fluids, and assistance if needed.
Enjoy the rest of the summer, FFC; but be safe and smart to protect yourselves.