Working Out Safely in Hot Conditions

Rules to live by when working out in Hot conditions...

Guzzle 8 ounces of water at least 30 minutes before you head out, then another 4 ounces every 15 to 20 minutes during your workout. 

Clothing-wise, go with lightweight, light-colored, and loose-fitting. Stick with tech fabrics like Coolmax and Dri-Fit—they wick sweat to keep you cooler.

It takes time for your skin to absorb sunscreen, so apply it at least 30 minutes pre-workout. (Cloudy? Slather it on anyway—damaging UV rays can still penetrate.)

And don’t forget your hat and sunglasses. Route-wise, shady beats sunny every time. 

When it’s super-hot, you need to cut your body some slack. Keep to moderate intensity (save those vigorous sprints for the treadmill), trim 10 minutes or so off your workout time, and exercise in the morning (before the earth has absorbed the heat of the day). 

Taste a little sweat as it dribbles down your face. Super-salty? You’re probably losing too much water and sodium—and that can lead to cramping or dehydration. Head back inside pronto. Ditto if you feel nauseated, weak, or dizzy during your workout.

If both heat and humidity are higher than you’re used to—especially if you’re planning an afternoon workout—then OK, you do need to choose treadmill over pavement pounding. Here’s why: The evaporation of your sweat is what keeps you from overheating, and in pea soup–like conditions, that can’t happen. So bite the bullet, hop on the sidewalk to nowhere, and remember: There’s always tomorrow.

For more information Please feel free to contact me via phone 973-865-3384 or email bobby@sptfit.com.