Beat the Heat

Summer is both welcomed and feared in my world. I love the longer daylight hours and being able to wear minimal clothing, but I dread the heat. Living in the Midwest, it doesn’t help that it’s also humid. I know there’s a scientific explanation for this, but I’ll never be able to wrap my head around being simultaneously warm and wet.

There are still tons of activities you can do in the winter, and spring and fall are ideal for outdoor running, in my opinion (minus more frequent downpours). But there’s just something about the bone dry surfaces and the sun shining down that makes working out in the summer not seem like such a chore. With that being said, going out in high temps can be a daunting task. However, there are ways you can prepare yourself to beat the heat. Here are a few of my tips for keeping cool while working up a sweat.

STAY HYDRATED – We often overlook this simple way to better regulate our bodies. The old school recommendation was that people should drink eight 8-ounce glasses (64 fl oz) of water per day; however, it’s now recommended by The Institute of Medicine (IOM) that men have about 125 fl oz (~15.5 cups) daily and women should have approximately 91 fl oz (~11.4 cups). This intake suggestion includes water acquired through food and drinks other than just water.

Water intake is as individualized as we are, and I’ve also read that a good way to get your daily drinks in is to take your body weight in pounds and divide it by two. That number should be the total ounces of water you’ll want to drink throughout the day. For example, I’m currently 185 lbs. So 185 ÷ 2 = 92.5. I should be drinking 92.5 fl oz (~11.5 cups) of water a day at my current weight. This number will increase or decrease with weight fluctuation.

I’ve found the best way to ensure I don’t forget to drink my water is to keep a large water jug on my office desk. Right now I’m using a 32 fl oz Classic Insulated Mason Jar Tumbler from Aladdin (check it out on Amazon here – http://amzn.to/2v0zBqO). I try to drink 2-3 full jugs a day and may have some additional water during and/or after workouts.

Aladdin 32 oz. Tumbler

STAY SHADY – It’s tempting to let the sun shine down on us, but you can keep cooler and decrease your chances of sunburn by staying in shady spots. If you’ll be working out in one spot, find a big tree with a lot of coverage. If you plan to move around a lot, try locating a local forest preserve or a trail lined with trees. The temperature between sun and shade can be a 10-15 degrees Fahrenheit difference.

STAY SUNBLOCKED – Sunscreen! Sunscreen! Sunscreen! I cannot recommend this enough. It doesn’t matter if there’s cloud coverage or not, you’ll want to slather this stuff on before you go out. You can pick an SPF rating that is right for you and reapply as needed. I’m currently loving Hawaiian Tropic® Sheer Touch Ultra Radiance Lotion Sunscreen with an SPF of 30 (check it out on Amazon here – http://amzn.to/2f9trkw) and both UVB and UVA protection. It leaves a subtle shimmer on my skin and isn’t nearly as greasy as many sunblocks I’ve used in the past.

There are tons of UVA and UVB blocking options out there, including clothing with built-in protection, so there’s no excuse. Sunburns damage your skin and increase your risk of skin cancer. My dad went out during the day all the time and didn’t protect himself. He had his fair share of sunburns and ended up getting basal cell carcinoma (learn about the condition here) and had to have chunks of his face surgically removed. Don’t be like my dad.

Hawaiian Tropic Sunscreen

STAY SMART – The hottest hours of the day are typically between 12-3pm, when the sun is at its highest point. Try and schedule workouts earlier in the morning or later in the afternoon or evening. Check your local weather report to see their hourly forecast to help you decide when it will be coolest or the least humid. This will also help you avoid stormy situations (remember the downpours I mentioned?).

If you’re going to be out when it’s dark, dawn or dusk, don’t forget to wear bright colors and reflective material so you’ll be better seen by automobiles. Furthermore, don’t forget to dress for the weather. Layers are recommended to protect against changes in the temperate and the sun. On the other hand, you don’t want to overdress and overheat, so consider all the factors that will likely affect your workout and plan accordingly.

Spring Creek Reservoir – Forest Preserve District of DuPage County

STAY SAFE – When it comes down to it, there’s no obligation to work out outdoors. An indoor workout is better than no workout at all. One of my favorite machines at the gym is a treadmill with a fan. Likewise, don’t beat yourself up if you skip a day of activity because conditions aren’t conducive to a safe exercise environment. Better safe than sorry!

False. It’s never too hot to warm up. Always warm up.