Heat can be detrimental to exercise performance. How? Dehydration can drastically slow us down, sweaty cotton can be uncomfortable and make us hotter, and sunburns will make your next workout a very painful one. But we can be prepared to fight the heat. Read on….
Proper dry wicking clothing will pull the sweat off your skin to cool you faster. It will also dry much faster then cotton. This is so important when you know you’ll be sweating and need to stay cool.
I especially love Bivouac. They have an excellent selection of athletic wear that is functional
trendy and comfortable! Isn’t this shirt awesome! The Pink one even has pockets in the shoulders for keys or energy gels!
Hydration is essential to performance
Water is an essential factor in our physical performance. It is our bodies way of regulating temperature, and transporting nutrients, eliminating waste products, and increasing plasma volume to maintain cardiac output.
Do you want to perform optimally?
Dehydration can lead to
• Muscle fatigue
• Loss of coordination
• Inability to regulate body temperature
• Heat illness (e.g., cramps, heat
exhaustion, heat stroke)
• Decreased energy and athletic
All things we don’t want! So how can we prevent it?
-Start every workout fully hydrated.
-Drink 16oz – 2 hours before you workout.
-During your workout drink about 2oz every 10 minutes.
-If you will be exercising for more than 45 minutes, then you need to either plan a water source into your route or bring a bottle. I use a belt like the one.
If you will be exercising for more than 60 minutes, you will want to also get some electrolytes. About 0 .5-0.7 per 32 ounces. This can be from Gatorade, Powerade, Coconut Water, or Sports beans…. Personally, Gatorade makes me sick unless I dilute it with water. However, coconut water works great for me! You have to use yourself as a human experiment. I have also used dulse seaweed and dates during 9mile + runs.
A few facts to always keep in mind:
-Thirst means you are already dehydrated.
-Your body cannot catch up. So you have to start right away and continuously drink small amounts to stay hydrated.
-Everyone needs different amounts.
-Temperature and humidity will also change the amounts needed.
-Try to exercise in the cooler times of day to eliminate this decrease in performance from heat.
Have Fun! Stay Cool! Stay Hydrated!
Have you ever tried to run, and your clothing is rubbing on your sunburn? Use Sunscreen. Some of my favorites are:
You can beat the heat!