Tips for Exercising in the Summer Heat

We have definitely been experiencing some sizzling summer days over the past few weeks. According to the weatherman, we have already had more days over 90 degrees this summer in Colorado than we experienced all last summer. Whether you love the heat or hate it, working out in high temperatures requires some pre-planning and modification to avoid negative consequences.

1. Drink plenty of water. This may seem obvious, as we all know it is important to take in plenty of water and sports drinks whenever we exercise, but it is even more crucial on hot summer days. You should be hydrating before, during and after your workout. It is also important to replenish electrolytes and salt as well, since they are also depleted when you sweat. The delicate balance of water and electrolytes is crucial to keeping your body functioning properly, and failure to do so can result in light-headedness, nausea and far more serious problems.
2. Wear the right clothing. Light fabrics such as synthetics don’t retain heat and light-colored clothing reflects the heat. The new high tech running clothes are made from material designed to keep you cool and "breathe", allowing moisture to be released from your body and are well worth the extra expense.
3. Workout in the morning and evening. Avoid working out in the middle of the day unless you are training for an event that will take place in the daytime heat, and then you should adjust to the heat gradually.
4. Wear sunscreen even on cloudy days.
5. Listen to your body. If you start to feel nauseous or light-headed, take a break or stop your workout altogether. Failure to stop and hydrate could lead to heat stroke or worse.
6. Check the weather forecast. If the temperature is over 90 degrees, especially combined with high ozone levels or air pollution, you may want to take your workout indoors.