Working out in the heat
SDkitty
Posts: 446 Member
Hey'all, I live in San Diego and the weather is starting to heat up in the afternoons and I'm having a hard time keeping motivated for my hard workouts. Does anyone have any suggestions/tricks for keeping cool while working out?
- I drink plenty of water everyday and am not dehydrated
- It's just not possible for me to workout in the morning before work, I am up at 4am already each day to be in the office by 5.
- I drink plenty of water everyday and am not dehydrated
- It's just not possible for me to workout in the morning before work, I am up at 4am already each day to be in the office by 5.
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Replies
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i watched the gif like 10 times before looking away0
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i watched the gif like 10 times before looking away
This... also, I would like to hear thoughts on this, too. I tend to do more indoor workouts in the summer, but even that is so very hot. I'm used to the sweating, but I still get lightheaded if I try to run. I'd love to not call myself a "seasonal" runner.0 -
What kind of workout? I run most of the year, but in the summer months I intend to swim more to beat the heat. I lift as well, but that's indoors and climate controlled. I'm looking forward to switching it up to some swimming for a few months. I will most likely continue to get in a run on the weekends when I can get up and get out there before it gets too warm0
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What kind of workout? I run most of the year, but in the summer months I intend to swim more to beat the heat. I lift as well, but that's indoors and climate controlled. I'm looking forward to switching it up to some swimming for a few months. I will most likely continue to get in a run on the weekends when I can get up and get out there before it gets too warm
To save money I work out at home (bike, jog, stationary bike, P90X) and unfortunately I do not have a pool or AC. :grumble: I wonder how cheap I could get a gym membership. Does the YMCA have AC? LOL0 -
What kind of workout? I run most of the year, but in the summer months I intend to swim more to beat the heat. I lift as well, but that's indoors and climate controlled. I'm looking forward to switching it up to some swimming for a few months. I will most likely continue to get in a run on the weekends when I can get up and get out there before it gets too warm
To save money I work out at home (bike, jog, stationary bike, P90X) and unfortunately I do not have a pool or AC. :grumble: I wonder how cheap I could get a gym membership. Does the YMCA have AC? LOL
How close to the ocean are you? When I lived in Oceanside I often worked out at the beach which afforded me the opportunity to take a dip when needed to cool down. I also swam a lot in the ocean for a good workout.
Conversely, the YMCA may be a good option...I would think most would be air conditioned (although I forget that a lot of places in SD aren't...everywhere in New Mexico where I am is AC) and most I've been to have a pool and are relatively inexpensive. You could also look into a public pool, which is what I did last year (well, tried to do...I was pretty inconsistent). This year we have a family membership to the Jewish Community Center and will be utilizing their facilities.
Another option would be to postpone your workouts until later in the evening when things have cooled off a bit and are a bit more comfortable.0 -
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To save money I work out at home (bike, jog, stationary bike, P90X) and unfortunately I do not have a pool or AC. :grumble: I wonder how cheap I could get a gym membership. Does the YMCA have AC? LOL
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I don't have a gym membership either, but I've priced out a lot. You might check out community centers, university gyms, and any deals you might get through your work or insurance. I recently found out that my insurance offers a deal where I can join nearly any gym in town for $25. I'm not sure I would use it, but I am definitely considering it for the summer. And I say university gyms, because sometimes they'll run deals where you can pay for a summer membership only at a much discounted rate.0 -
If it's hot outside and you workout outside then you are going to be hot. You cannot stay cooler except by not working out.
However, you will acclimate after several weeks which will enable your body to better handle the heat.0 -
I'm in Texas and I mostly run at night. For me it's not so much the heat but the sun beating down on me. It's still hot at night, but feels cooler! On the weekends I have been runnning trails in a state park and while still hot, I like the cover of the trees and when it gets really hot I will be able to jump in the lake at the end of the workout.0
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If it's hot outside and you workout outside then you are going to be hot. You cannot stay cooler except by not working out.
However, you will acclimate after several weeks which will enable your body to better handle the heat.
^^^^^^^ This, I live in the desert, Palms Springs area and it gets really hot here (average in the summer 110-115):mad: . Love going on hikes when the sun is not that hot like 6:00 p.m. where there's is still daylight or jog. Also I try to hike on weekends like at 6:00 a.m. It's hot anyway but the sun is not full blown yet. :mad: Your body does acclimate, just make sure you drink plenty of water. :drinker: San Diego would be the perfect weather for me to work out in the summer time
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Define "I drink a lot of water".
It is possible to overhydrate, which can affect an afternoon workout.0 -
I've heard of people taking a bandana and getting it wet with cold water (but not dripping), then tie it around your head like a headband or neck. It's supposed to keep you cooler. But I recommend going out early morning while it's still cooler out whenever possible (like weekends).0
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If it's hot outside and you workout outside then you are going to be hot. You cannot stay cooler except by not working out.
However, you will acclimate after several weeks which will enable your body to better handle the heat.
^^^This
You also become a stronger runner. I live on the gulf coast and have to contend with high humidity. One trick that helps a little is to wet a tech shirt before putting it on.0 -
I've heard of people taking a bandana and getting it wet with cold water (but not dripping), then tie it around your head like a headband or neck. It's supposed to keep you cooler. But I recommend going out early morning while it's still cooler out whenever possible (like weekends).You also become a stronger runner. I live on the gulf coast and have to contend with high humidity. One trick that helps a little is to wet a tech shirt before putting it on.
Excellent ideas! I realize that low 90s is nowhere near the desert heat and I sounded like a whiner, I just don't handle heat very well and have had heat stroke a few times in my life so am wary of overdoing it. I think this is a great idea.
And to whoever asked me how much water I drink, usually 2-3 liters over a whole day, it all depends on how much I work out. I am not "over-hydrated".
Thanks everyone!0 -
If you want a more radical solution you could emigrate to the UK. Here it is pouring with rain, windy and the temperature is a balmy 50 degrees!
Any takers???? :laugh: :laugh: :laugh:0 -
Aquafitness/water aerobics - swimming - water jogging ...0
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is it mental? Like people don't feel as tired if they run on a field playing soccer for an hour vs. track running vs. hour... you could find reddit groups that meet up to do yoga and stuff.0
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I've heard of people taking a bandana and getting it wet with cold water (but not dripping), then tie it around your head like a headband or neck. It's supposed to keep you cooler. But I recommend going out early morning while it's still cooler out whenever possible (like weekends).
They actually have special bandanas like this that you can buy that have gel in them to keep them cold. Our guys here at work use them around their heads and necks in the summer because it gets very hot in our plant. When you're done you just rinse them and throw them in the freezer for the next time you need it.0 -
I've heard of people taking a bandana and getting it wet with cold water (but not dripping), then tie it around your head like a headband or neck. It's supposed to keep you cooler. But I recommend going out early morning while it's still cooler out whenever possible (like weekends).You also become a stronger runner. I live on the gulf coast and have to contend with high humidity. One trick that helps a little is to wet a tech shirt before putting it on.
Excellent ideas! I realize that low 90s is nowhere near the desert heat and I sounded like a whiner, I just don't handle heat very well and have had heat stroke a few times in my life so am wary of overdoing it. I think this is a great idea.
And to whoever asked me how much water I drink, usually 2-3 liters over a whole day, it all depends on how much I work out. I am not "over-hydrated".
Thanks everyone!
Having a heat stroke is a sign of too little water in your body. You have be to be conscious that our bodies can dump 2 liters of water an hour in high temperature. When I was stationed in at Camp Pendleton I went through at least a gallon of water a day when working out. If you are running in the heat 2-3 liters of water probably isn't enough.
Try this for running in the heat it really does help.
An hour or two before your run drink 16 ounces of water or sports drink. Then take in between 5 and 12 ounces of fluid every 15 to 20 minutes during the run. If you plan to run for longer than an hour those 5 to 12 ounces should be sports drink. Gatorade G-series Performance 02 is an excellent source of the electrolytes and carbs your body needs during the workout. Another way to help curb the heat fatigue is to try and run intervals instead of running flat out for a long period of time. Run 2 minutes slow, 3 minutes steady, 1 minute fast consume the liquids on your slow interval. This should give you some extra time to cool off during the run.
Other than that just give it time your body will acclimate to the hot weather it usually takes about 2 weeks to really start to feel the difference.
Best of luck!0 -
Now I feel really stupid... I should've followed my own advice when I went running yesterday after work. It was in the 90s and really humid, and I have a cold. I had to cut my run short so it was only 23 minutes because I felt like I was going to pass out. :ohwell: It's supposed to stay pretty warm and humid for the rest of the week so maybe I'll actually be smart about it when I do my run tomorrow.0
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Wet a bandana, then freeze it. Wear it around your head or neck.0
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thermal flask with ice cold water to cool you down during your workout?
blast your fan? open the windows for better air circulation?
I feel you I'm in a really hot country too and I end my workouts dripping wet!0 -
If it's hot outside and you workout outside then you are going to be hot. You cannot stay cooler except by not working out.
However, you will acclimate after several weeks which will enable your body to better handle the heat.
^^^This
Thirds.
In his book "The Lore of Running", Dr. Tim Noakes states that heat acclimation takes about 3 weeks. After that time, his subjects saw a return the paces they ran in cooler weather.0 -
Having a heat stroke is a sign of too little water in your body.
Actually, studies have shown that there is no correlation between heat stroke and hydration. Heat stroke is caused when the body temperature rises to unsafe levels and the individual ignores the warning signs and continues whatever activity is causing the rise in body temperature. Proper hydration has no impact on body temperature, therefore these two are not related.
If you really want to see the scientific supporting data that has been gathered over the years with a detailed analysis of it, get "Waterlogged" by Dr. Tim Noakes.
This much hydration is not only unnecessary, but a recipe for Hyponatremia. Also, your body doesn't "need" carbohydrates from an external source for an hour (or even 3 hour) run.An hour or two before your run drink 16 ounces of water or sports drink. Then take in between 5 and 12 ounces of fluid every 15 to 20 minutes during the run. If you plan to run for longer than an hour those 5 to 12 ounces should be sports drink. Gatorade G-series Performance 02 is an excellent source of the electrolytes and carbs your body needs during the workout.0 -
I'm not sure what to tell you — I love San Diego, and I love the heat! For me, working out in the heat feels the best because I'm sweating more. Maybe try putting your clothes in the freezer so they're cold before you work out? I don't know haha
Good luck!0 -
Having a heat stroke is a sign of too little water in your body.
Actually, studies have shown that there is no correlation between heat stroke and hydration. Heat stroke is caused when the body temperature rises to unsafe levels and the individual ignores the warning signs and continues whatever activity is causing the rise in body temperature. Proper hydration has no impact on body temperature, therefore these two are not related.
If you really want to see the scientific supporting data that has been gathered over the years with a detailed analysis of it, get "Waterlogged" by Dr. Tim Noakes.
This much hydration is not only unnecessary, but a recipe for Hyponatremia. Also, your body doesn't "need" carbohydrates from an external source for an hour (or even 3 hour) run.An hour or two before your run drink 16 ounces of water or sports drink. Then take in between 5 and 12 ounces of fluid every 15 to 20 minutes during the run. If you plan to run for longer than an hour those 5 to 12 ounces should be sports drink. Gatorade G-series Performance 02 is an excellent source of the electrolytes and carbs your body needs during the workout.
Our bodies use sweat in order to keep the body cool through evaporation of the water. Keeping your body cool absolutely has to due with proper hydration. Is it the only cause? Perhaps not but to say that having proper hydration in your body has no correlation to heat stroke seems kind of far fetched to me.
As your body sweats out the water to be evaporated to cool the skin the fluids need to be replaced otherwise you risk dehydration which in turn causes the body to overheat which leads to heat related injuries.
Perhaps that much water might be too much for some people but making sure that you are hydrated before running is paramount otherwise you are just going to hurt yourself. Again the numbers that I used are what we generally did before our runs in the military and what I still do to this day. I have seen plenty of guys fall out from heat exhaustion and heat strokes due to lack of proper hydration. YMMV as far as how much water is required but I stand by my point that drinking before a run and during a run is crucial. If you feel like the water is in your throat then you have had too much water and Hyponatremia is a legit concern. Sipping on sports drinks that contain electrolytes can help prevent this by introducing salt to the blood stream. I am not saying chug and run so perhaps those numbers might seem a bit high for an hour run on the nose. But it is necessary to make sure your body maintains a proper hydration level and too much water is what leads to Hyponatremia.
Recognizing the signs is key but taking every step ahead of time to prevent them is also key. Yea you are correct about the carbs I misspoke and in that regard I concede.
Anyway best of luck to you!0 -
I guess I don't think about the heat much living in Arizona. It's just always hot so I don't do too much to change things around as temps rise, unless they start getting over 110. For the most part I start drtinking water a few hours before my workout and then at intervals during. I do try to find a bit of shade for rest periods between intervals. to help cool down. On the hottest days I have a cool towel I might drape over my neck in between intervals as well. After i am done I do like a 50/50 Gatorade/water mix to finsih up. Then just plain water for the next few hours.
Aside from that, know your body and if you start feeling very fatigued, stop. Rest. Don't think you can push through it as it might be heat stroke.0 -
On my way! I don't mind either rain or wind, and that's pretty much my ideal temperature for running.If you want a more radical solution you could emigrate to the UK. Here it is pouring with rain, windy and the temperature is a balmy 50 degrees!
Any takers???? :laugh: :laugh: :laugh:0 -
If you want a more radical solution you could emigrate to the UK. Here it is pouring with rain, windy and the temperature is a balmy 50 degrees!
Any takers???? :laugh: :laugh: :laugh:
Beat me to it! Its horrible here in the UK today.0 -
I hear ya on the heat. I ran my first "hot" run of the year yesterday, it was about 90. Basically I shortened my run (I had planned on 4-5 miles but ended up running 3.5 miles) carried my water with me (I sweat A LOT so yes I carry water when its hot or if I'm running over 6 miles) and I wore my HR monitor. Noticed right away my HR was around 15 BPM faster than normal. So as soon as my HR would hit 170 I would walk until it came down and just did that. Obviously it was a lot slower of a run than normal, but it also kept the "I"m going to die" feeling away
The way to "beat the heat"? I say get out there and just take it slower (running, biking, etc) until your body adjust. I've heard running through the heat equates to better running in the fall, well so I hope.0 -
If you want a more radical solution you could emigrate to the UK. Here it is pouring with rain, windy and the temperature is a balmy 50 degrees!
Any takers???? :laugh: :laugh: :laugh:
Beat me to it! Its horrible here in the UK today.
LOL I actually grew up in Ilminster (in Somerset) so I would love that
I haven't actually had heat stroke from working out - I guess I worded that wrong. The last time I had heat stroke I was at Six Flags and it was 105 degrees outside. My goal in asking for your suggestions was to avoid that happening while working out as I have read that some people are just prone to it. *shrug* I'm thinking about just getting a gym membership and using the pool :happy: I do love the cold bandanna trick though, I tried it and although I was still sweating up a storm, it felt great!
I don't agree that that whole list of water regiments is necessary though, if I choose to run/bike when it's hot obviously I will up my intake but not on that scale. I also don't buy sports drinks. I'm sure they have their purpose but it just seems like a waste of money.
:flowerforyou:0
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