Sweating It Out in Summer Heat

This is officially the hottest summer on record, according to the U.S, National Oceanic and Atmospheric Administration (NOAA).

If you've attempted to take a jog, or even stroll around the Oval, you already know this! But do you realize just how unhealthy it is to workout in the excessive heat? 

After struggling through just a 15-minute run on Monday (much shorter than my plan, but I was too exhausted to finish), I asked Barbara Santola, fitness coordinator at the West Essex YMCA, to weigh in on working out in the hot summer heat.

"The increased temperature and humidity place extra work on the heart. The body's core temperature is raised and muscle endurance is decreased," she explained. "When exercising in the summer, you should take extra caution."

Okay, so we need to take caution. But what can we do specifically to deal with the heat? Here are Santola's recommendations:

• Begin your hot weather workouts slowly and build-up to tolerating the heat.
• If working outdoors, take advantage of the cool early morning temperature or the late evening when the sun has gone down. You might consider moving your workout indoors.
• It is extremely important to keep the body hydrated. That means to drink water two hours prior to your workout as well as ten minutes before and to continue to hydrate during your activity.
• Continue to monitor your heart rate. You should be aware of your target heart rate and work within the boundaries.
• Remember to dress appropriately!
• Before engaging in an exercise regime, you should speak to your physician and discuss what type of workout is safe for you.

I was especially interested in the hydration recommendation. If you are planning to workout early in the morning, consider shortening your workout because your body is probably slightly dehydrated after a full night's rest. Many stores sell water bottles that fit right in the palm of your hand, or that attach to a waist band, for easy transport during a workout. Consider purchasing one of these so that you don't find yourself miles from home without a source of water.

When it comes to dressing appropriately, focus on light clothing. Wear a light-weight, mesh hat to block the sun from your face and protect the sensative skin around your eyes. And wear sunscreen! There are sport-specific versions that stay on through sweat.

If you insist on working out outside, stick to a wooded, shady trail or jump in a pool to swim laps. Otherwise, I highly recommend staying indoors, especially during the heat of the day.