Sunday, June 28, 2009
Life, Health + Fitness

Too hot to trot

Or to do anything outside, for that matter. Here are my top tips for staying cool–and still getting your workout on

By Colleen Oakley

I was driving down Peachtree at 1 p.m. the other day, and the thermostat on my dashboard told me the temperature outside was 98 degrees F. That’s hot. But the weather didn’t seem to deter a few avid joggers, who were running on Downtown’s sidewalks. As I passed them, I wanted to stop and offer to carry them to their destination in my air-conditioned back seat. I know, I know—they wouldn’t burn quite as many calories that way, but at least they wouldn’t die from heat exhaustion.
Seriously, I don’t know how people do it. I realize that I have an abnormal aversion to heat (I brought my workout inside two months ago), but how can anybody tolerate running outside at the hottest time of the day in the middle of the summer? I bow down to those dedicated fitness gurus. I am not worthy.

For those of us who are not so determined (or crazy), but do still enjoy working out outdoors, I’ve compiled a list of tips to beat the heat.

Avoid running between noon and 3 p.m. The morning is best, before the sun has had a chance to raise temps, plus the air quality is also better in the morning, since ozone levels increase soon after dawn, peak at midday, and then again in the early evening. And remember, when the mercury climbs over 90, you have a much greater risk for heat cramps and exhaustion.

Take baby steps. It can take up to two weeks for your body to get acclimated to running in hot weather, so don’t push it. If you typically run (or even walk) three miles a day, start out with two miles and then work your way back up.

Drink before you get thirsty. Thirst is an indication of low fluids, so make sure you hydrate before, during and after your run. Most experts suggest drinking four to eight ounces of water every 15 or 20 minutes while exercising heavily.

Wear sunscreen. Sometimes it’s hard to tell how much sun you’re actually getting, when the wind is in your face, and you’re running in and out of shady areas, but trust me. It’s a lot. Pick a sports formula that’s sweat-proof and won’t run in your eyes.

Let someone know the route you’re taking. This is a must for running safety in general, but especially in the dead heat of summer. If you were to suffer from heat exhaustion or dehydration, it’s important that someone know where to come look for you.

So be safe, keep cool, and if you have any more questions for me, I’ll be on a treadmill. In the air conditioning. SP
Colleen Oakley is a freelance writer in Atlanta and the former editor of Women’s Health & Fitness magazine. Got a fitness challenge for her? E-mail her at colleen@sundaypaper.com.