Working out in the Heat

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.

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.

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!

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

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.

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.

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.

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.

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.

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.

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.

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.

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.