What you need to know about working out in the heat
“Exercising in hot weather puts extra stress on your body. If you don't take care when exercising in the heat, you risk serious illness. Both the exercise itself and the air temperature and humidity can increase your core body temperature.” - The Mayo Clinic
Up until this weekend, Seattle only recorded temperatures above 100 degrees three times in history. Today (Monday, June 28th, 2021), we hit a record 107 degrees. It’s hot as shit in Seattle. As I write this blog post I am, quite literally, sitting on a giant ice pack. It’s… kind of helping.
Throughout my coaching career, I’ve had many a hot (and smoky!) Seattle summer. Every year, without fail, I lecture at least one of my athletes about safely working out in the heat. Since it looks like hot Seattle summers are here to stay, here are some important reminders and resources for working out in the heat.
What you need to know about working out in the heat:
Working out in the heat raises your core body temperature. Your entire body, insides and out, are getting hot. That’s a LOT for your body to handle! Working out in the heat isn’t just making you sweat more, your entire body is going through some major changes. At a very basic level, this is why being in extreme heat makes us so tired. Our bodies are going through a lot!
It’s not just the heat, you also have to consider humidity. Humidity often gets put on the backburner (see what I did there?!) but is an equally important factor to consider in your workouts. Like heat, high humidity raises your core temperature. Your body cools itself by sweating. High humidity adds extra stress to the body’s natural cooling system, which makes your body work EXTRA hard to maintain normal function.
When you sweat you lose water AND electrolytes, which is why hydration is so important. We just went over how your body cools itself down - sweating! When you sweat, your body loses water and electrolytes. These are the things that your body needs to sweat (read: cool you down!), so it’s important that you hydrate throughout the day. Even when you don’t feel thirsty. Take note that you’ll likely have to hydrate more than you want to for your body to function optimally in high heat. A lot of my clients say they don’t like drinking water and, while I get it, I promise it’s worth it if you don’t want to pass out.
Along with hydration, pay super close attention to your nutrition. If you’ve ever worked out on an empty stomach (or while trying to diet, yuck!), then you know what it’s like when your body can’t properly fuel your fitness. This usually manifests as feeling extra fatigued, a “heavy” feeling in your limbs, or feeling light-headed. Since the heat already does a number on your body, it’s important that you pay close attention to your nutrition. Before you workout in the heat, make sure you’ve consumed an adequate amount of protein, carbs, and fats - your macronutrients. If you feel satiated, energized, and alert, you’re likely good to go. When in doubt, bring a protein bar or piece of fruit along with you. For more tips on pre and post-workout nutrition, check out this blog post.
YOU MAY ALSO LIKE: THE BASICS OF PRE AND POST WORKOUT NUTRITION
Common questions:
But what if I have a training plan? I get this question a LOT and I completely relate. There have been many times in my life where a training plan feels like the glue holding me together… especially during all of the unknowns of COVID. Working out is my hobby, my self-care, and my alone time. I wholeheartedly understand the hesitancy to step away from routine. However, there are absolutely ZERO benefits to sticking to a training plan if it could cause you short-term or long-term harm. This is where I think it’s helpful to reference my athletic background. When I was a D1 college athlete, we would make adjustments to our training schedule to account for the heat. In 2019 I coached a group of athletes that qualified for Youth Nationals in Sarasota, Florida. We spent time before the trip doing heat training. We arrived in Sarasota about a week before competition began so that the athletes could acclimate. A few of those acclimatization days did not include any physical activity. Major league baseball teams have been adjusting their schedules for the heat. I have acquaintances that have competed in the Olympics who changed their training schedules based on the weather. Do you see what I’m getting at? Elite-level athletes take protecting their bodies seriously, which means making adjustments when needed for extreme conditions. If your training plan doesn’t have any wiggle room for you to make adjustments (for heat or otherwise) - it’s not a good training plan. Full stop. Ask yourself: Is this THAT important? Will I DIE if I have to skip a day or move things around? A good training plan (and a good coach!) should always account for human needs, rest, and… life to happen. If you don’t have any wiggle room, find a new coach or rework your training plan. If you aren’t allowing yourself any wiggle room, I STRONGLY encourage you to investigate that. Smart training and being a lifelong athlete (even at a high level) should always be attainable and flexible. Olympians do it. You can, too.
I go to hot yoga. I should be fine, right? A regular hot yoga practice can absolutely make you more comfortable in the heat and help you acclimate better to rising temperatures. However, at most, a hot yoga class is 90 minutes long. After that, you return to your normal temperature for the majority of the day, with some adjustment time immediately after class while your body temperature lowers. You may not be as sensitive to the heat as your non-yogi friends, but it’s still important that you take the appropriate precautions into consideration. Unless you live in a hot yoga room 24/7/365, your yoga practice does not make you immune to heat.
Here’s what to do if you decide to work out in the heat:
Stay close to home. If you are working out outside, stay close to home. This might mean adjusting your running route so that you’re never too far away from your house, or identifying places that you can stop along the way if needed. Make sure you bring a water bottle and your phone along with you so you can call for a pickup.
Get ahead of your hydration. Here’s the thing about hydration: if you feel thirsty, you’re probably already dehydrated. And if you’ve ever had a hangover you know: it takes more than one glass of water to be fully hydrated again. If you know a heatwave is coming on (or you’re already balls deep in one), stay on top of hydration. This also means making sure you get enough electrolytes, not just plain ol’ water. If you don’t like drinking water, or it’s WAY hotter outside than usual, it can be helpful to give yourself a goal of ounces you want to drink during a day. Remember: caffeine and alcohol are dehydrating, so if you’re consuming either you may need to hydrate a little extra.
SPF, SPF, SPF. I love a good suntan as much as any millennial woman, but sunburns PLUS mega heat are a tried and true recipe for epic discomfort. There are dozens of great sweat-proof sunscreen brands available. My favorite is Supergoop, find what works best for you.
Plan your outfit accordingly. For outside workouts grab a hat and sunglasses to keep cool, and also prioritize performance fabrics that are designed to wick sweat and/or lower your body temperature. Wear light colors so that your clothes stay as cool as possible while you’re outside. In extreme heat, it can be helpful to wear long-sleeve performance fabrics to keep your skin from getting too hot, even though it feels counterintuitive.
Have a backup plan. Donuts + Down Dog is all about finding balance so that you can create lifelong wellness practices that feel both energizing and sustainable. Give yourself some grace with your workouts. While having a plan for your workouts is important, prepare yourself for the fact that you might need to deviate. Hot days are a great time to focus on recovery practices like deep-stretching, foam rolling, or reviewing your technique. If you have exercises from a physical therapist (or other maintenance you keep avoiding) this is the time to do it. Be kind to yourself and remember: one workout in extreme heat is NOT worth a serious injury.
Share the love! Knowledge is power, please share this with a friend or fellow fitness junkie that needs it. While I LOVE getting more eyeballs on my content, this is truly a safety issue that I feel passionate about. Please inform your friends and loved ones!
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