10 Ways to Keep Cool While Exercising or
Running in Summer Heat
Exercising in hot
weather, especially when it's humid, takes more energy and is harder to do. Yet,
if you are aware of these factors, and you follow these precautions, you can be
safe and happy exercising throughout the summer.
I enjoy the long hours of sunlight during the summer since it means I can get
out earlier to run, but I don't enjoy the heat. Oh, I love summer and warm
weather, but I prefer running in the winter (except in icy conditions). Layering
keeps me warm, and it doesn't take too long for my body to adjust to the cold
and feel very comfortable.
1. The most important factor to consider is hydration. Who hasn't
heard: "Drink eight 8-ounce glasses of water a day"? That's a great
start, but if you're exercising or trying to lose weight, you need to drink
more. Also, the more you weigh, the more water you need to consume to keep your
body functioning properly. I'm 5' 4" and weigh less 110, yet I drink a
minimum of 64 ounces of water daily. Especially in the summer. During the weeks
I race, I drink a gallon or more a day.
At first, it may seem difficult to consume the right amount of water, but
your body will adjust and you will look and feel better when you consume the
right amount of water. (And I do mean water, not sodas, tea, coffee, or other
such beverages.) To see if you are getting enough water, check the color of your
urine. It should be clear or a pale yellow. If it's dark, drink a pint (16
ounces) of water as soon as possible.
Try to have water available as you exercise and drink at least one pint
before your workout. Drink as much as you can during and after your routine.
When I do my aerobic routines, I have a bottle of water handy. On long runs and
bike rides, I carry water with me, or I plan my runs around places where I can
get water, such as parks, public libraries, fast food restaurants, etc.
2. Wear sunglasses. Your eyes are one of the most precious assets you
have, and you need to protect them from the sun's harmful rays. Buy yourself a
good pair of sunglasses that block out the sun's ultraviolet rays and then wear
them.
Although I run very early mornings, I take my sunglasses with me. When the
sun comes up, the sunglasses go on. Yes, it adds a "little extra
weight," but I have found that, psychologically, the sunglasses help keep
me cooler since it seems like I'm running in the shade. Also, I no longer squint
at the sun while I'm running.
According to RealAge.com,
wearing sunglasses also helps to prevent a certain kind of cataract.
"Exposure to ultraviolet radiation may increase your risk of cortical
cataracts, which typically affect the outer edge of the lens of the eye."
However, if you are diligent about wearing sunglasses when outside, you will
have "significantly less lens clouding from cortical cataracts than
non-wearers of sunglasses" (according to a recent study).
3. Wear head protection to protect yourself from the sun and keep your
head and face cool. Whenever possible, I start my runs before the sun comes up
so I am finished before the day gets too hot. I wear a hat during the very cold
winter months and when it rains, but I find that during the summer a hat makes
me hot. You can also try vented hats.
4. Wear sun block on all exposed areas. Wear a sun block with at least
an SPF of 15, although the higher the protection, the better. If possible, apply
the sun block 30 minutes before going outside.
And don't let an overcast sky fool you into thinking you won't get sun
exposure. I made the mistake of not wearing sun block to a race on an overcast
day. Rain was in the forecast, but the sun broke through during the awards
ceremony. That night, I had to deal with a painful sunburn on my exposed upper
arms and shoulders.
5. Cover as much of your body as possible. I'm not saying you have to wear
long pants or long sleeves, but exposing more skin also exposes you to the sun's
damaging ultraviolet rays. Men, you might feel more comfortable with your shirt
off, but leaving it on will protect you better from the sun.
6. Wear light-colored, loose-fitting clothing. I recommend special
synthetic fabrics such as CoolMax and DriFit which wick away sweat and moisture
from the skin. For several months, I ran in a cotton t-shirt, shorts, and socks.
After a long or hard run, my clothes were drenched, even in the winter. When I
bought my first CoolMax shirt, I noticed the difference immediately.
7. In the summer, avoid exercising during the middle of the day or early
afternoon when the sun is the hottest. Early morning is the coolest part of the
day. Even the early evening can be very hot.
For more information, check out When's
the Best Time to Exercise?
8. Sometimes, even early morning can be extremely hot and humid. When this
happens, you may want to consider exercising inside.
9. Cool down with some simple stretches. You may be hot and tired
after your routine, but don't neglect this important part of your exercise
regimen. Stretching for a few minutes will help cool you down and relax your
muscles.
10. Rest. I know most people have no problem with this and would
gladly use rest as an excuse for not exercising. I sometimes have days when I
don't feel like getting up and exercising. Too many other responsibilities press
on my time, or I would love to get a few more minutes of sleep. Those are the
days when I tell myself to do a few minutes of my aerobic routine or run an easy
mile. Then, I assess how I feel. Usually, I'm starting to feel better, and I
finish my intended routine.
However, occasionally, I have come to the conclusion after a mile of running
or 10-15 minutes of aerobics that my body cannot do the usual hour or more I had
planned. Instead, I have an easy day of some simple stretches. I've learned from
experience that pushing too hard at the wrong times can lead to injury and
fatigue. It's far better, to ease up on the training or take an extra day off
when your body needs time to rest rather than pushing yourself and then be
forced to take off more time in the end to recuperate from injuries.
If you are exercising and you start feeling dizzy, nauseated, excessively
thirsty, or unusually fatigued, lower the intensity of your workout or stop.
Drink plenty of fluids and take a cool shower.
Summer may be hot, but you can safely exercise and survive the heat if you
heed these 10 tips.
Copyright 2001 by Rachel Keller.
