Here in Colorado temperatures are routinely hitting the high 90s. We have low humidity, but it still feels $#@%! hot. I have personally had heat exhaustion in my younger, stupider days when I mis-estimated how long a mountain bike ride was going to take. Here are some tips on having a good workout in hot weather.
- Watch the humidity! Humidity + Hot = consider inside work out.
- Try to work out in the early mornings and evenings when it is cooler.
- Drink a couple of cups of icy, slushy water before your work out.
- Wear light colored, moisture wicking clothes.
- If you have a hat on, dump a bunch of ice water in it and then put it back on.
- Wear sunscreen. A sunburn raises the body temperature.
- Stay hydrated and make sure you have enough water with you. (This was my mistake when I did a long hot mountain bike ride at altitude with minimal water with me.)
- Get used to the heat. Start by exercising for a short time in the heat, increasing duration of work outs gradually.
- Pay attention to the color of your urine. Sorry folks, but this is a great barometer! It should be color of pale lemonade. If it is darker than this, you need more hydration.
- For longer work outs (more than an hour) consider a dilute sports drink to replace electrolytes.
- Don’t be a hero. Stop and go inside if it is too hot.
During my fateful bike ride, I finally pulled over, unable to go any farther. My husband had to ride to our truck and then came and got me. I have never felt so thirsty in my life. I also learned that I will always carry enough water –instead of relying on my husband.
I got my own Camelback, and always take it. The one I got at the time was not as fancy as the picture. It was navy blue neoprene. But man, did I love it! I got it when I was a medical resident, and the $30 I paid for it was a lot of money for a young resident!