The warm weather is here and it looks like its going to stay! With all of this humidity and heat, try to stay as cool as possible. We are still doing our normal wods and lifts so if you need to scale, its ok. Our bodies aren’t used to training in this weather. Here are some helpful tips so you can stay ahead of the high temp.
- Wear loose, light-colored. The lighter color will help reflect heat, and cotton material will help the evaporation of sweat. You may also want to try specially designed, “hi-tech” running shirts and shorts. They are often made from material meant to keep you cool.
- Sunscreen is a must. I use SPF 45 just to be safe. It’s important to protect your skin. You can get burned and suffer sun damage to your skin even on cloudy days.
- Stay hydrated. Before you go out, drink a glass or two of water. Carry a bottle of water or even a hydration pack such as the CamelBak. Take a drink every 15 minutes, even when you’re not thirsty. When you’re done with your workout, have a few more glasses of water.
- Replenish your electrolyte and salt intake while exercising. I like to use SUCCEED capsules–small, simple packs of sodium and electrolytes that keep my system in check.
- If you can, choose shaded trails or pathways that keep you out of the sun.
- Check the weather forecast before you start your workout. If there’s a heat advisory, meaning high ozone and air pollution, you might want to take your workout indoors. These pollutants can damage your lungs.
- Most importantly, listen to your body. Stop immediately if you’re feeling dizzy, faint or nauseous
Don’t forget to be aware of heat exhaustion and heat stroke. For most of us, once we get into the zone of our wod, we forget to listen to our bodies. If you notice any of these signs, take precaution, slow your roll, take a breather and drink something that is cold and not caffeinated .
- High body temperature (104)
- Altered mental state or behavior
- Alteration in sweat (body shuts off sweat)
- Nausea, vomiting
- Flushed skin
- Rapid breathing
- Racing heart rate
(active.com and WebMD)