Your guide to staying cool, hydrated, and safe while training in the heat.
People aren’t meant to thrive in balmy, tropical environments.
In fact, the human body is constantly working to keep its temperature around 37°C, or 98.6°F, Orlando Laitano, Ph.D., an exercise physiologist and an assistant professor in the department of applied physiology and kinesiology at the University of Florida, previously told EQX+. Even the smallest increase in body temp can cause your cells to malfunction or die, he explained.
That’s not to say you have to stay inside during the dog days of summer. When the outside temperature surges but a trail run or outdoor workout awaits, follow these tips to work out safely.
1. Use heart rate to guide intensity.
Training in a hot environment triggers cooling mechanisms like sweat production. When the sweat pooling on your skin evaporates (in ideal conditions), it leaves your body a bit cooler than before. In humid environments, your sweat won’t evaporate, so your body produces even more in an attempt to cool you down. The problem: Sweat is derived from your blood, so the more you sweat (and the more dehydrated you are), the lower your blood volume, said Laitano. And blood plays an important role when you exercise, as it carries essential oxygen and nutrients to your working muscles.
With less blood available to pump, your heart rate will pick up to meet your muscles’ demands, Laitano said. That means the exercise intensity that usually puts you in zone two on a cool, comfortable afternoon may put you in zone three or four on a sweltering day. To avoid the risk of heat illness, adjust your workout intensity accordingly to keep your heart rate in check and core temperature in the “normal” range.
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2. Drink up.
While you train, stay on top of your fluid intake — even if you don’t feel thirsty — to prevent dehydration. Use your body weight as a tool, weighing yourself before and after your workout. Nearly all of the mass you lose during exercise is from water via sweat, said Laitano. For every pound you lose during your workout, drink another 16 to 24 ounces of fluid, Molly Kimball, R.D., C.S.S.D., a registered dietitian and specialist in sports dietetics in New Orleans, previously told EQX+. That’s key to your recovery. (Consider other cooling post-workout rewards like contrast therapy and cold plunges, too).
3. Prioritize electrolytes.
Electrolytes — minerals with an electrical charge — help balance the amount of water in your body and your pH level, maintain heart rate and rhythm, and stabilize blood pressure, according to the National Library of Medicine. Since you lose them through your sweat as you exercise, you could experience excessive electrolyte imbalances if you neglect to replenish them, research suggests. That puts you at risk of experiencing muscle fatigue, mild cramping, and nausea, among other symptoms, Kimball explained.
Before your workout, prioritize electrolytes like sodium and potassium, plus energizing carbs, in a snack or meal. Then, aim to consume 300 to 600 milligrams of sodium per hour of exercise outdoors or in high-sweat situations, such as with a pre-made electrolyte beverage or powder, Kimball suggested.
RELATED: Why You Shouldn’t Overlook Electrolytes During Exercise
4. Choose the right clothing.
Dress for the heat. Wear clothing that’s lightweight, loose-fitting, and moisture-wicking to allow sweat to evaporate and light-colored to reflect heat and sunlight. Stock up on some of the Shop at Equinox’s newest arrivals to stay cool and comfortable.
5. Know when to call it a day.
Even if you take these precautions, there’s always a risk of heat illnesses, including heat exhaustion (when there’s an excessive loss of water and salt, usually through sweating) and heat stroke (when the sweating mechanism fails, and body temperature climbs rapidly, upwards of 106°F). Stay on the lookout for signs of overheating, such as muscle cramping, shortness of breath, dizziness, headaches, weakness, and nausea, according to the Centers for Disease Control and Prevention.
Regardless, give yourself permission to take your workout indoors or wrap it up entirely if the high temps and damp air seem to be impairing your body or performance.