Maintaining your cool when it’s hot outside

Summer kind of snuck up on us this year, we knew that sooner or later it had to happen, and it did,  it just happened a whole lot later than I would have liked it to. Whatever, I am not going to argue, it’s here now and I couldn’t be happier. I love the heat, the hotter the better, I was not designed with cold, miserable weather in mind (so why do I live in Vancouver right?).

Exercise does get harder to do in the heat, but it should not be an excuse to stop altogether. Summer may not be a time to set any major weight loss or fitness goals, but when you work hard all year you should at least maintain during the summer. Like Christmas, summer tends to be a time when we over indulge, but instead of it lasting 10 days, it lasts 2 months, and you do it in minimal clothing. So why would you stop exercising?  I understand why you may take Christmas off, the after effects can usually be dealt with in January, but taking 2 months off, it will take you until next spring, if you include your Christmas hiatus, to make up from your summer in margaritaville.

So how do you stay cool when the weather is hot?  You will need to make a few changes to your current regiment starting with exercising earlier or later in the day. I went for an 8am run this morning and found it quite warm, next week I will be changing it to a 6:30am start (it is going to be painful, I am not an early morning girl, Conny cuts me a bit of slack, by the time we are finished I am back to my chatty self). Starting so early does have its advantages and the day seems so much longer. If an early morning start isn’t in the cards for you, try an evening run. The only problem that I have found with evening runs is smelling your neighbour’s dinner cooking on their barbecues!  If you weren’t hungry when you started, you will be salivating by the time you are finished!
If you are exercising outdoors in the heat, you should be modifying your attire.  Bring out the running shorts, you may even want to go with a short sports bra (not the dingy white one you wear under your t-shirts, it may be time to get something new…always an excuse to shop!). Don’t forget that running in a short sports bra is also an ab workout, you know that your navel will be pulled to your spine the whole time that you are out (I just read a great post on this very topic). Keep your attire light in colour to reflect the sun and don’t forget to wear a hat. If you haven’t invested in a pair of sport sunglasses now may be the time.  I am a big fan of sport glasses, they protect your eyes and really complete the look!  Sunscreen is a must, as much as I love my Y flow sports bra, I am not a fan of the tan lines.

Don’t forget to fuel and hydrate before, during and after exercise. A good rule of thumb is 6-8 ounces every 15-20 minutes of exercise .  Under regular circumstances I usually recommend supplementing your water with an electrolyte replacement after 60 minutes of exercise, but in the heat I always advise to supplement after 45 minutes of exercise.  To check your hydration level, weigh yourself naked before you exercise and then again after, you should be weight neutral. You can also check the colour of your urine (maybe too much information), it should be light to clear in colour (if you take a multi-vitamin don’t be surprised if it is slightly fluorescent in colour).

Always listen to your body, it has to work twice as hard in the heat. It takes about 2 weeks to completely acclimatize, so during that time lower your intensity. If your body is saying no, go with your gut and of course if there is an air quality advisory, then it’s time to  move your workout indoors.

However you get your sweat on this summer keep the fluids flowing, slather on the sunscreen and turn up the music!