Working out in the Heat

fstrickl
fstrickl Posts: 883 Member
in Fitness and Exercise
Hi!

I’ve been away from the MFP forum for some time but as it gets warmer and warmer every day I need some tips! Any tips for working out in the heat? I’m a big wussy and complain about anything warmer than 25 C degrees (77 F). 21 C is my ideal temp (69/70 F) so I try to wake up before the heat hits, but that doesn’t always work.

What do you folks do? Anyone else a big hot weather wuss like me?
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Replies

  • RadishEater
    RadishEater Posts: 470 Member
    As a cold weather lover, the heat can be a real exercise killer. I lived in Houston one summer and I was pretty miserable. Even getting up early and hydrating before a run, I still ended up running in weather 80-90.

    The only thing that kept me going was the company I worked at had pickup soccer twice a week during lunch. I love soccer so I would force myself to drink 3-4 waterbottles of water in the morning so I was hydrated enough to play in 90% humidity 90-100 degree weather.

    Basically finding something that you love and doing with a team so you are more accountable for showing up.

    Or switching to exercise indoors.
  • MelanieCN77
    MelanieCN77 Posts: 4,047 Member
    I just won't do it, or I'll do it before it gets light if I have to. I don't function well in the heat, or after exerting myself in it.
  • fitoverfortymom
    fitoverfortymom Posts: 3,452 Member
    edited May 2018
    I didn't realize how annoying the heat is when I run until I had to shift a few of my runs to the PM instead of AM. I also spent all winter long bundling up for runs, which I enjoyed surprisingly more than I thought I would.

    I've found myself really making more of an effort to stick to my AM (like 4:30 am) runs during the week and it's right around 50F, which to me is PERFECT. I can still wear capris and a t-shirt or tank. It also helps because we tend to get PM thunderstorms and while I don't mind running in weather, I do mind running in lightning!
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    edited May 2018
    From about May through September I cycle in the morning to beat the heat. It's also just a great way to kickoff the day. Once it starts getting too dark in the morning, I have to switch it.

    ETA: I used to cycle in the heat and it wasn't much of an issue if I was regularly out on the road as the temps were rising through the spring and into summer and I acclimated...for some reason though, it started bothering me after I turned 40. I'm still good to about 90* F, but any hotter than that, no way now. I still look back to a couple of years ago and wonder how the hell I could go out and ride 30 miles when temps were in excess of 100* F.
  • RadishEater
    RadishEater Posts: 470 Member
    fitoverfortymom wrote: »
    I didn't realize how annoying the heat is when I run until I had to shift a few of my runs to the PM instead of AM. I also spent all winter long bundling up for runs, which I enjoyed surprisingly more than I thought I would.

    I've found myself really making more of an effort to stick to my AM (like 4:30 am) runs during the week and it's right around 50F, which to me is PERFECT. I can still wear capris and a t-shirt or tank. It also helps because we tend to get PM thunderstorms and while I don't mind running in weather, I do mind running in lightning!

    I would have killed for temperature dipping into the 50's or even 60's, unfortunately some places the average low is 70-74
  • fitoverfortymom
    fitoverfortymom Posts: 3,452 Member
    kballsocc wrote: »
    fitoverfortymom wrote: »
    I didn't realize how annoying the heat is when I run until I had to shift a few of my runs to the PM instead of AM. I also spent all winter long bundling up for runs, which I enjoyed surprisingly more than I thought I would.

    I've found myself really making more of an effort to stick to my AM (like 4:30 am) runs during the week and it's right around 50F, which to me is PERFECT. I can still wear capris and a t-shirt or tank. It also helps because we tend to get PM thunderstorms and while I don't mind running in weather, I do mind running in lightning!

    I would have killed for temperature dipping into the 50's or even 60's, unfortunately some places the average low is 70-74

    Yeah. Not sure I'd be a fan of that. I mean, I'd do it if I had to, and 74 pre-sunrise would definitely be better than 74 in the afternoon sun. The pavement isn't as hot and everything hadn't baked all day. But by the end (and I'm only talking daily runs of about 3-5 miles most times) I'd bet I'd be soaked from head to toe and also super grumpy about it.
  • jjpptt2
    jjpptt2 Posts: 5,650 Member
    edited May 2018
    I'm a wuss, but for opposite reasons. Anything below 60 and I'm probably staying indoors, at least during the summer/fall. But to your questions...
    • Your body will adjust, so decide if you're being a wuss or if you actually struggle with the heat.
    • @sofchak had some good points, and I'll reiterate #1, #2, and #6 - they can make HUGE differences in how much you enjoy or suffer the activity.
  • NorthCascades
    NorthCascades Posts: 10,968 Member
    Stay hydrated. Use electrolyte replacements if you sweat a lot.
  • cleesus
    cleesus Posts: 87 Member
    Yea like Iporter and sofchak said either pick exercises that arent as demanding, try to run in the morning or around night when the temperature is not as hot or slow down when exercising in the heat and stay hydrated.

    You cant expect to push yourself as hard when its hot out, your body will eventually get used to the hotter weather and require you to hydrate more but just be careful. Dont want anyone passing or suffering from heat stroke
  • H_Ock12
    H_Ock12 Posts: 1,152 Member
    I'm extremely heat intolerant but running outside is necessary to train for my races. So I make it a priority to get up early and just do it. If you really have trouble in the mornings, try doing your outside activities at night as the sun is going down.
  • fstrickl
    fstrickl Posts: 883 Member
    edited May 2018
    Thanks for you all your tips. I should mention, I’m not a runner :# . I prefer to do at home HIIT workouts and/or lifting. Since I don't have AC it can get just as hot inside as it does outside. I love the idea of going for a morning bike ride!

    Thanks for all your suggestions, you've really given me some good tips! I think maybe dropping in at the gym would be worth it in the summer months.

    I'm excited to see how my body and mind (sometimes the hardest thing) change if I stay committed to my fitness. I'm always looking for friends so feel free to add me if you'd like :)

    I will say hiking in the heat is the one exercise I can tolerate, if only because when I am in the wild I'm as happy as a pig in mud.
  • fstrickl
    fstrickl Posts: 883 Member
    kballsocc wrote: »
    As a cold weather lover, the heat can be a real exercise killer. I lived in Houston one summer and I was pretty miserable. Even getting up early and hydrating before a run, I still ended up running in weather 80-90.

    The only thing that kept me going was the company I worked at had pickup soccer twice a week during lunch. I love soccer so I would force myself to drink 3-4 waterbottles of water in the morning so I was hydrated enough to play in 90% humidity 90-100 degree weather.

    Basically finding something that you love and doing with a team so you are more accountable for showing up.

    Or switching to exercise indoors.

    Oh man, I live in Alberta (read: dry dry dry) and humidity just kills me. Good for you for keeping up the activity in 90% humidity.
  • WickedPineapple
    WickedPineapple Posts: 698 Member
    If you're indoors with no AC, I would say aim a fan at yourself. Maybe get a dehumidifier for the room you're working out in. Also, cover the windows when the sun is shining directly through them to keep the room from heating up too much. I'd recommend not exercising during of the hottest part of the day (~2/3pm), even inside.
  • CSARdiver
    CSARdiver Posts: 6,252 Member
    I grew up in St. Louis and hated the heat/humidity and just learned to love it. Figured the benefit of running was worth the sweat. Now living in Wisconsin and laugh when people complain about humidity. It's all relative.
  • VUA21
    VUA21 Posts: 2,072 Member
    I have no choice. According to my outdoor weather guage (in the shade), it is currently 102°. Just keep hydrated.
  • lionessroar1
    lionessroar1 Posts: 7 Member
    I take meds that prohibit me from getting overheated, so my exercise is very early morning indoors and a walk later in the morning with a water bottle on me.
  • AnnPT77
    AnnPT77 Posts: 34,204 Member
    edited May 2018
    I rarely gets above the 90s (F) here, but it's humid. I don't tolerate heat well, nor do I like it.

    But I can't move the workout indoors - I'm an on-water rower. Hydration is crucial. So is acclimating gradually as the temp rises over a few weeks. Sometimes I pour cold water on my shirt and hat to increase evaporative cooling. The gel-filled cooling scarves help. Sports drinks or other electrolyte replacement can be useful if you do longer workouts or sweat a lot. Pay attention to your coordination and clear-headedness, which can be early indicators of overheating. Take breaks.

    If you use a heart rate monitor, be aware that heart rate tends to be higher for the same exercise in hot temperatures vs. cooler ones, and that even mild dehydration can raise heart rate for the same exercise, too. This means that HRM calorie estimates may be even wonkier than usual in hot weather.
  • amgreenwell
    amgreenwell Posts: 1,267 Member
    I get up at 4:45 a.m. to go running while the rest of my house sleeps. As summer approaches it's already warm and sticky out but it's better than when it's sunny. this morning it was 66 and 100% humidity. I'm in the south (USA) so our weather in summer is terribly hot.
    Stay hydrated no matter when you work out and remember to take it slow. Heat can really do a number on your body and mind.
  • stanmann571
    stanmann571 Posts: 5,727 Member
    Dress for the weather, and get the activity in before it gets too hot. Morning is usually the best time for that. Right around sunrise.
  • kenyonhaff
    kenyonhaff Posts: 1,377 Member
    Respect the heat - it can kill you if you aren't sensible.

    1) Don't run if it's dangerously hot. Just don't.
    2) Run in early am, or in late evening.
    3) *Always* have an alternative-to-run plan to compliment your usual plan in case of bad weather: yoga, aerobic video, weights...whatever.
  • nhorton5
    nhorton5 Posts: 32 Member
    I moved from the UK to Florida and over the past few months have found that I can now comfortably run in the heat. Your body does acclimatize, however I run in the mornings and the latest I like to start my run is 8am if I am doing 6 miles. Anything longer I leave as early as I get up.

    I run a loop and leave drinks outside my house so I can grab water if it's too warm. I am going to try introducing a camelbak to ensure I always have fluids, especially for longer runs. I dress for the weather as well. I hate my legs but have learnt to run in shorts on hotter days :)

    Strangely enough I can cycle in the middle of the day and the heat doesn't bother me at all.
  • Packerjohn
    Packerjohn Posts: 4,855 Member
    Get used to short exposure to the heat,like not running the air conditioning in the car. Sit outside, etc. As you get used to a hot environment the easier it will be to exercise in it.
  • ChaelAZ
    ChaelAZ Posts: 2,240 Member
    In AZ you need to hydrate, hydrate, hydrate and look to limit overall time for the workouts unless you are acclimated. If you feel dizzy or light headed you stop. Yeah, matches on court when it is 115 degrees suck.
  • cecekay19
    cecekay19 Posts: 89 Member
    The first thing is deciding to run either in the early morning or late night when it's cooler. I would probably do it in the morning and get up earlier as it can be rather sultry at night because of the Earth radiating all the heat back out after the day is over. Beyond that, you need to be concerned about dressing appropriately and being appropriately hydrated.

    That means you need to start drinking water throughout the day so that your body is sufficiently hydrated. You cannot rely on one glass of water before running to make sure that you're sufficiently hydrated. Your urine needs to be pretty much clear. That will mean several glasses of water throughout the day, maybe the equivalent of 4, 5 or 6 bottles of water. some people will even go to 8.

    Don't go overboard with the water without eating a balanced diet to give you the electrolytes you need. You don't need sugary sports drinks in order to replenish your electrolytes, you can just eat good food and have the water.
  • NGentRD
    NGentRD Posts: 181 Member
    I have a lot of insulation...warm is nice but it sucks too. I just drink room temp water, live in canada, and wear shorts all year long. Sometimes ill have a neck towel when i work outside.
  • AnnPT77
    AnnPT77 Posts: 34,204 Member
    cecekay19 wrote: »
    The first thing is deciding to run either in the early morning or late night when it's cooler. I would probably do it in the morning and get up earlier as it can be rather sultry at night because of the Earth radiating all the heat back out after the day is over. Beyond that, you need to be concerned about dressing appropriately and being appropriately hydrated.

    That means you need to start drinking water throughout the day so that your body is sufficiently hydrated. You cannot rely on one glass of water before running to make sure that you're sufficiently hydrated. Your urine needs to be pretty much clear. That will mean several glasses of water throughout the day, maybe the equivalent of 4, 5 or 6 bottles of water. some people will even go to 8.

    Don't go overboard with the water without eating a balanced diet to give you the electrolytes you need. You don't need sugary sports drinks in order to replenish your electrolytes, you can just eat good food and have the water.

    Endurance athletes doing workouts over an hour in duration may benefit from sugar or other quick carbs, and electrolytes, especially under challenging conditions. Required? Individual. Harmful in normal dosages? Only if diabetic or with other medical conditions. OP didn't initially specify workout duration. Not the case that no one needs "sugary sports drinks" (or equivalent) for best results.
  • VUA21
    VUA21 Posts: 2,072 Member
    ChaelAZ wrote: »
    In AZ you need to hydrate, hydrate, hydrate and look to limit overall time for the workouts unless you are acclimated. If you feel dizzy or light headed you stop. Yeah, matches on court when it is 115 degrees suck.

    I live in Far West Texas, same heat issues. Hydrate, hydrate, hydrate... Dizzy, stop, find some shade, get some water into you. Most things in 115° suck. Was pulling weeds today in 98° heat, that was bad enough.

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