Train Smart & Keep Your Cool in Hot Weather
Summer training can be a challenge, and we’re not just referring to squeezing in workouts between your busy vacation schedule and cookouts.
High summer temperatures and humidity levels put extra stress on your body. This can leave you feeling sluggish and unmotivated. Hitting the pavement for a jog or making it to (and through) a CrossFit class can feel like an impossible goal.
Heather Bauer Dughaish and her husband, Ibrahim Dughaish are the owners and training masterminds of Workhorse Fitness in Columbia, South Carolina. They’re no strangers to training in a hot climate.
They also know the importance of working out smart to prevent heat stroke, heat exhaustion, exercise-related collapse and heatstroke.
Heather recommends the following to reduce the risk of heat-related illness:
- Drink close to two gallons of water the day before. Exercising outside in high heat takes extra hydration preparation. Hydrating the day of won’t cut it.
- Try healthy recovery drinks after your workout. Heather recommends recovery drinks such as FitAid to help replace fluids and electrolytes that are lost, as well as to get an energy-boosting dose of vitamins and Omega 3s.
- Don’t skip stretching. Your muscles might feel warm (and you might even be sweating from the heat), but it’s still crucial to stretch your muscles and get a good warm up in before any workout.
- Don’t let a negative attitude influence your workout. Just say “looks like fun” and do the work. Challenge yourself— not just to an effective training session – but also to maintain a positive mental mindset.
It is possible, however, to push yourself too hard. The Mayo Clinic recommends to stop exercising and get out of the heat immediately if you develop any of the following symptoms:
- Muscle cramps
- Nausea or vomiting
- Excessive sweating
- Dizziness or lightheadedness
- Low blood pressure
- Increased heart rate
- Visual problems
With the right levels of preparation and caution, you really can train outside and meet your fitness goals, even in August.