It's gonna get to the triple digits again today and tomorrow. The dog days of summer continue...sigh
As the heat wave continues to roll through, exercising (especially outdoors) can be quite challenging. When the barometer spikes into the 90 degree range and beyond, it is a natural tendency to sideline your exercise routine and replace it with more cooling activities, i.e. lounging at the pool, shopping at the mall or watching movies with the AC set low.
According to the CDC heat related illness accounts for 700 deaths per year and is the nation's #1 weather related killer. That's more than hurricanes, tornadoes, or freak tsunamis. The Madison, WI marathon was canceled at the end of May this year due to heat. It was projected only 1% of the runners would have finished had they gone through with the race. That's serious.
So to keep your summer exercise routine in full swing when temperatures rise and to get more out of your summer workouts, stick to these 4 high heat workout tips.
1. Hydrate More
Water should be one of the most important aspects of your workout year round, but in the hot summer months, hydrating properly is essential. The key to hydrating properly in the summer is to consistently drink water throughout the day to maintain your hydration level before, during and after your workouts. If you're endurance training consider using an electrolyte performance drink which rehydrates and replenishes better than water (see next tip).
2. Fuel More
As temperatures rise, it’s important to fuel your body with whole, nutrient-rich foods to support your active lifestyle. Hotter temperatures can increase your body’s exertion and sweat production and deplete nutrient levels during exercise. Replenishment is a must to fuel your current and future workouts.
Fresh fruits such as berries, apples, bananas and oranges not only fuel your body with water nutrients, but they also are packed with antioxidants for optimizing muscle function and repair. In addition to ensuring the appropriate ratio of carbohydrates, proteins, fats, fibers, vitamins and minerals in your diet, its also important to keep an eye on your sodium and electrolyte levels during hot summer temperatures. These two elements can quickly become depleted during heat-intense and high endurance workouts.
3. Recover More
Recovery is essential for your mind and body to get stronger, faster, leaner and more physically fit. The more intense your workouts (effort, heat, duration), the more important it is to recover. To complement heat-intense summer workouts, take time to focus on proper recovery by cooldown combined with stretching, post-workout nutrition, and proper sleep to boost your energy and performance levels.
4. Workout Indoors More
With longer days, more sunlight and warmer conditions, summer can be the season to take your workouts and fitness training outside. In the heat of the summer when temperatures reach record breaking levels, it may be more appropriate to bring your workouts back indoors.
If you are training for an endurance event like a triathlon or running race, consider breaking up your workouts between indoor and outdoor activities to maximize your training results safely.
Or, if you are unable to get outside early enough before the temperatures start to spike join us for a group fitness training session or one-on-one personal training session to complement your summer outdoor activities. We keep it at a cool 69 degrees at FT!
By sticking to these 4 tips you won't have to put your fitness routine on hold when it hits 100.
Train hard and stay cool,
Tim Chudy
Fitness Together
P.S. Our Beat Your Best Competition starts in honor of the Summer Olympics. 8 Challenges in 8 Weeks. Do you have what it takes to bring home the gold? More info at our website.
