Over the past several months, those of us who enjoy our exercise have faced a handful of unique challenges. Gyms were among the first businesses to go into lockdown, and understandably so. Regardless, many people who retreat to the gym during the hotter months were stuck without a cool environment in which to do their cardio. And believe me, it’s already been pretty toasty in Memphis!
Sure, not getting exercise is an option. But you know what’s better? Getting outside to do it! Now, for reference, remember: I’m an endurance runner. So a lot of what I write about here will refer to endurance running. However, know that these tips can apply to plenty of other outdoor activities. Whether you’re running, walking, biking, or skating, all of us need the tools to beat the heat.
How Does Heat Impact Exercise?
First things first: why does this matter? Why do we need to be concerned about the temperature? Shouldn’t we just tough it out, no matter what the season? Sure, there’s something to be said for resolve and discipline. We shouldn’t give up because the weather is uncomfortable.
According to the Mayo Clinic, however, exercising in the heat comes with some pretty serious risks and challenges.
High heat and humidity can:
Increase your core body temperature
Increase heart rate
Cause heat-related illnesses (heat cramps, heatstroke, heat syncope, heat exhaustion)
Cause dehydration
Add significant stress to the body and its functions
The heat is no joke, particularly when it’s combined with high humidity (as the case tends to be here in the South!)
While exercising outside in the heat of the summer, however, we are not helpless. These are just a few things you can do to help manage the heat while still getting the most out of your fitness routine.
4 Ways Athletes Manage Summer Heat & Humidity
1) They plan when to work out.
The best time to exercise outside during the summer is morning. Period. It’s when the day will be coolest and the sun will be less intense. While you may have to combat increased humidity, the trade is often worth it. While going late in the afternoon and into the evening will also provide a reprieve from the heat of the day, it will be hotter than it would be in the morning. That’s not even mentioning all of the insects that tend to come out in the evening. No one wants to fight off mosquitoes and horseflies while they run!
Studies show that a morning workout can have a positive impact on your whole day. Energy, alertness, and focus will all increase — not to mention your mood!
2) They’re intentional about location.
I’m a real estate guy. I know it’s all about location, location, location. The same is true for your outdoor exercise. During the summertime, your environment has a significant impact on heat exposure. Ditch the pavement if possible. Opt for trail running. Look for routes that go by bodies of water and have forested areas. Both shade from trees and breezes over water serve to lower environment temperatures.
Don’t underestimate a few degrees of difference. It makes for a major reprieve from the heat!
3) They pace themselves.
As athletes and runners, we can’t fixate on one metric alone. While we all have our goals for times and distance, these things must take a backseat when there are health risks at stake. Pace yourself when you’re outside during the summer. Listen to your body. Mind your heart rate. Don’t push yourself to hit top speed just because you feel like it’s where you should be. Summer exercise takes more effort, more energy, and more work from the body. Don’t demand more than you are capable of. Instead, focus on the work being done: not just the numbers.
4) They manage their expectations.
Some days, it just won’t be worth going out. There are times (such as when under a heat advisory) that it simply would be too difficult and dangerous to go out for exercise. Not only do we have to mind these warnings, but we have to listen to the warnings given by our own bodies. Top runners and athletes don’t expect peak performance in the heat of the day. They make a good effort. They understand that any workout is better than none, and you don’t have to meet certain metrics to be working on your fitness.
Allow yourself to have off days. Allow yourself to move more slowly, take more breaks, and respond to the environmental factors you are facing. You will be much more satisfied with your exercise routine if you persevere without pushing the body past its limits.
How do you mitigate the impact of the weather on your exercise routine? Share in the comments.