The first time I attended I had no idea that I had high cholesterol. This program gives me the knowledge of how I can change my eating habits to make me healthier.
-Healthy Utah Participant

August 2007, Brett

Beat the Heat

You can see him, running down the street during his lunch break.  His face is red, his shirt is soaked with sweat, and his shoes look like they are about ready to melt into the pavement.  It is the hottest part of the summer, when even the plants look like they are ready to throw in the towel and hope for water in a few months.  Yet many of us try to keep up the same workout plan we have used for the other three seasons, regardless of the heat.  Summer workouts do need to be a little different, even if you are not running in the hottest part of the day. 

Exercise, any movement for that matter, creates heat.  Our bodies are surprisingly efficient at dissipating that heat through opening the blood vessels on our skin and sweating. However, when the temperatures get so high that these adaptations don’t keep up with the temperatures outside, we can overheat, resulting in poor performance, illness, or as a worst case, death.  Heat can put added strain on your heart and lungs, making even the simplest workout feel like a marathon. There are several ways you can prevent heat injuries, often without making a significant change to your workout.

  • Stay cool: Adjust your workouts to be active in the morning, or in the late evening.  The days are longer, so you will need to see which is better for you while still being visible to traffic.  Avoid exercising between 10 am and 4 pm, or find a fitness center/gym that has adequate air flow and temperature. 
  • Drink it up: Staying hydrated allows your body to produce sweat, insulates your organs from excessive heat, and allows you to think clearly during your workout. Before your workout, drink an 8 ounce glass of water, and do the same every 15 minutes during your workout.  Water is best, but if you are exercising longer than 60 minutes, a sports drink will keep you in the best condition.
  • Dress for success:  Wearing loose, light colored clothing will help keep you cool.  Wear a hat and sunglasses to protect your head, face, and eyes.  There are several products on the market that when soaked in water get cold; wrapping one of these around your neck may help on those hot days. Don’t forget your sunscreen!
  • Made in the shade:  Look for shady paths, sidewalks, and roads if you plan on exercising outside.  If it is too hot outside, go for a walk in a mall, most are open early for walkers.

Exercise in the heat requires a little thought and planning.  Even if you are active year round, taking a few extra minutes to make sure you are safe will pay off in the long run.  Don’t sacrifice one body part for another. A long run may be great for your legs, but the added strain of the heat on your heart, lungs, and sun exposure on your skin may not be the right balance.  Keep it cool, keep it smart, and keep moving!