Make adjustments to exercise in the heat

  • Smarter choice: exercise is better early in the day or in the evening during the hot summer months

    Smarter choice: exercise is better early in the day or in the evening during the hot summer months


So it’s summer, which means it’s hot, humid and muggy — it’s all I hear all day.

This is the season when many people lose their motivation to exercise because it feels so much harder. And for those who stick with it, walking and running paces may change considerably.

Whenever exercising outside, our body temperature rises, blood flow is directed to the skin surface in order to carry away the increase in internal heat, and we begin to sweat.

It’s as the sweat evaporates from our skin that we start to cool down.

The higher the humidity, the more saturated the air is with water and the harder it is for us to cool off; sweat cannot evaporate properly because of the already saturated air.

This is why hydration becomes extremely important in hot weather. Consuming a sports drink or taking an electrolyte supplement can be vital as you also lose electrolytes in your sweat.

Here are some tips to help get you through the next few months:

• Exercise during the coolest time of day which is normally before sunrise or just before the sun sets. Lately, I’ve been running at 6am.

• Avoid exercising outside during the middle of the day.

• Work out in the shade or plan routes with water stops.

• Wear loose fitting, light-coloured fabrics that remove sweat and dry quickly.

• Drink adequate amounts of water and low-calorie sports drinks.

• Avoid getting sunburned. Injured skin loses the ability to sweat, which makes cooling more challenging.

• Check any medications you may be taking because some can increase heat sensitivity.

• Don’t get angry because your running pace is slower or because of the way you feel during resistance training. The time you put in now will have you feeling fabulous once the weather cools down. Slow down your efforts to adjust for heat and humidity.

• Use the treadmill or exercise indoors if the weather is really bad.

Stay committed, hydrated, cool and B-Active For Life!

Betty Doyling is a certified fitness trainer and figure competitor with more than a decade of experience. Look for B. ActiveForLife on Facebook

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Published Jul 24, 2019 at 8:00 am (Updated Jul 24, 2019 at 7:42 am)

Make adjustments to exercise in the heat

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