May 25, 2022
Training Tips for the Heat
It’s that time of the year when you begin to feel the temperature rising, the humidity is starting to creep up right behind you, and you’re feeling the heat. It’s also the time of the year when you must reassess what you’re going to wear outdoors, hydrate properly, and continue to train properly without feeling like you’re going to pass out. Here are 5 Key Tips when you’re training in the HEAT.
- Stay Hydrated
When you think of hydration, you think of just making sure you’re drinking water throughout the day. We often miss out that we sweat more when the heat is turned up, and the temperature rises. The more you sweat, the more water loss and electrolytes that are lost during this process. Making sure you’re hydrated is key to ensuring that your body temperature stays cool and you’re able to recover quicker. If you’re feeling thirsty, then that means you are already dehydrated. A general recommendation is to drink half of your body weight in oz. For example- a 160 lb. person would consume 80 oz of water.
- Cotton is Rotten
Yep, we’ve heard that saying before, “Cotton is Rotten.” When training in the heat, it’s essential to make sure you wear breathable clothing and allow your body to stay calm. You should wear moisture-wicking clothing when running or any form of exercise to keep you dry, avoid getting overheated and reduce chafing.
- Be Mindful of when you Run.
When the temperatures start to rise, take time out to plan your runs and be mindful of when the temperature is the hottest during the day. It’s best to run either in the early mornings or late evenings as the temperature is at its most excellent. Try to avoid doing runs midday as that is the hottest point of the day. Planning your runs ahead of time is essential as the temperature rises.
- Stay fueled up
It’s essential to ensure you eat correctly while training, especially during the heat months. When our bodies are deprived of food, our bodies have to work harder to help us perform. As the temperature rises, our bodies have to exert more energy to combat the environmental changes. Making sure our bodies are fuel helps prepare your body for the environmental changes and the run. Don’t skip out on the meals during any months, especially during the heated months.
- Listen to your BODY
This is the most important thing to do when training in heated months. Listening to your body is critical. Our bodies are brilliant, and it lets us know when it is not functioning correctly or when something feels off. While training at any point, especially during the heated months, take time to listen to your body. If your body feels overheated, STOP. If you feel not like yourself, take time to assess what you need. The run will always be there. Take time out to truly listen to your body.
While training in the heat, it’s essential to be mindful of these important key factors. Follow these key factors to be READY to tackle the pavement in the heat.
By: Felicia. R. Hall @feliciarhall
Felicia is an educator and motivator at heart. Felicia is a Certified Athletic Trainer, Corrective Exercise Specialist, Run & Fitness Coach, RYT 200 Yoga Instructor, Educator and a doctoral candidate. She is a small-town girl who loves running, nature and helping others become the best version of themselves.