Techniques for Managing Heat During Workouts on Hot, Humid Days
Exercising in hot, humid conditions poses challenges due to heat risks. Learn science-based strategies to manage heat, stay safe, and perform well.
1. Hydration is Key
Proper hydration is the cornerstone of managing heat during workouts. When you sweat, you lose not only water but also essential electrolytes, which are crucial for muscle function and preventing cramps. Here are some hydration tips:
Pre-hydrate: Drink 16 to 20 ounces of water at least two hours before your workout.
During workout: Aim to drink 7-10 ounces of water every 10-20 minutes during exercise.
Post-workout: Rehydrate with water and consider a beverage that includes electrolytes to replenish what you lost through sweat.
Studies suggest that even mild dehydration can impair physical performance and increase the risk of heat illness .
2. Choose the Right Time and Place
Schedule early or late workouts, stay shaded or indoors to avoid peak heat.
3. Acclimatization
Acclimate to the heat by slowly increasing exposure over 1-2 weeks. Begin with easier workouts, then boost intensity as your body gets used to it.
4. Wear Appropriate Clothing
The right workout gear can help you stay cool:
Light-colored clothing: Reflects, rather than absorbs, sunlight.
Loose-fitting garments: Allow for better air circulation.
Moisture-wicking fabrics: Help sweat evaporate more quickly, keeping you cooler and more comfortable.
5. Use Cooling Strategies
Implementing cooling strategies can significantly reduce the risk of overheating:
Pre-cooling: Use ice packs or cold towels on your neck, wrists, and forehead before starting your workout.
During workout: Carry a spray bottle with cold water to mist yourself periodically.
Post-workout: Cool down gradually with a cold shower or ice bath to lower your core body temperature.
6. Monitor the Heat Index
Heat index combines temperature and humidity to estimate perceived heat. Adjust workouts on high heat index days: lessen intensity/duration or move indoors. Use apps/websites for real-time heat index to plan.
7. Listen to Your Body
Listen to your body during exercise. Signs of heat-related problems: dizziness, headache, nausea, fast heartbeat, confusion. If experienced, stop exercising, cool off, hydrate.
8. Fuel Your Body
Proper nutrition can also play a role in heat management:
Electrolyte-rich foods: Incorporate bananas, oranges, and leafy greens into your diet.
Complex carbohydrates: Provide sustained energy for your workouts.
Light meals: Eating smaller, more frequent meals can help avoid the excess heat production associated with digestion of large meals.
Conclusion
Exercising in hot, humid conditions needs caution:
Stay hydrated
Choose right times, places
Wear suitable clothing
Use cooling strategies
Listen to body, prioritize health
Avoid heat-related illnesses
Stay safe, keep moving!
References
Sawka, M. N., Burke, L. M., Eichner, E. R., Maughan, R. J., Montain, S. J., & Stachenfeld, N. S. (2007). American College of Sports Medicine position stand. Exercise and fluid replacement. Medicine and Science in Sports and Exercise, 39(2), 377-390.
Maughan, R. J., Shirreffs, S. M., & Watson, P. (2007). Exercise, heat, hydration and the brain. Journal of the American College of Nutrition, 26(sup5), 604S-612S.
Armstrong, L. E., & Casa, D. J. (2002). Methods to prevent and treat heat-related illness. Sports Science Exchange, 15(4), 1-4.