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13 Ways to Cool Down Your Summer Workout
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This is a very good article and everyone should read it. I suffered heat exhaustion when I was 15 and heat stroke when I was 22. I am now 45 and have just begun to get back the ability to sweat normally. I still don't tolerate heat well and anything over 90 degrees is to much.
To bad I didn't see this article before my HIKE this AM. It was already in the 80's when I set out. Took plenty of water, and a snack, so that was not the problem. But the HEAT was! Woo , had NO idea....and NO shade really. Hiking alot UP hill....stopped to take my heart rate often. RESTED to try to get it down more. Going up was the worst. Coming down not to bad. But it was just too hot even for one who IS acclimated! Probably won't do that during this time of year again. HR right now is 72, BP 116/73. Not too shabby!
Being a Texas cyclist I often train when it is well above 90F. It is true that you need to get used to it though. I grew up in Michigan and there my winter track coach told us not to run if it was below 20F. When I mentioned this in a comment all sorts of people from colder climates told me the same thing, they get used to it because ti is the climate they have to work with.
My hottest ride was a year when i rode Hotter 'n Hell 100 that it was 107F.
It would be a good idea to explain the issue of electrolyte imbalance more thoroughly. When you are drinking just water (as I normally do) & exercising in heat, as you lose salt through sweat your blood pressure can drop rather quickly. The simplest thing to do when you notice tingling in the fingertips &/or dizziness/faintness is to stop & eat something salty. It's amazing how quickly that works! But the problem can be prevented by carrying Gatorade, downing an electrolyte capsule, or putting an electrolyte tablet in the water you take on your run.
Above 90? No wonder so many people in Texas are overweight. WE CAN'T GO OUTSIDE!!! Geez. I guess I better make it count the ONE month of the year that temps are below 90. Grrr.
Great article! It includes my favorite practice -- choosing the coolest part of the day for outdoor exercise.
Our summers are 90-105F midday, plus long stretches of humid weather, plus wind, so I take my walks early or late. I head out the door in the morning in time to be home by 9 am at the very latest, or alternatively go in the evening when the sun is very low, all set to be home before dark. No way will I exercise when the heat and sun are blasting away!
The heat index is a very good guide to follow, because it takes into account humidity, such a big factor. I have found that even in the low-sun times of day, if the humidity is high I definitely have to adjust my exercise level down a bit.
Living in the desert, this is a fantastic article. We've had about 12 out of the last 15 days over 110 degrees. I'm our local Team Leader and added thiso the Team favorites for new residents to read. Thank you, I couldn't have written an article this good.
The 90 degree heat limit is way to high for me! Besides water workouts, I suggest getting up early in the morning and working out. It's already light by 5:30 or 6:00 and much cooler. I jog with my dog early in the mornings in the summer; it's much better for him also. In AZ people train for long races by running at 3:00 a.m. It's already too hot by 9:00 a.m. Adapt to your state's temp. I'd run early if I lived in the south or midwest too.
Is the 90 degree temperate cutoff for exercise including the heat index factor??
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