Working out in hot temps?
What do you guys do when it gets hot? I go for around 50k or bike rides on trails. I dont mind the heat, but today it hit over 40 with the Humidex. Damn near wiped me out. Felt ill afterwards. Do you guys just get use to it or do you not go out when its that hot? I think 40 is about 105 or so.
early morning and lots of water. I lift in my garage and it gets hot.
I don't know, I like working out in the heat. Just keep hydrated.
Originally Posted By cptx123:
early morning and lofts of water. I lift in my garage and it gets hot.
I do the same thing, except i work out at night. As far as garage workouts go, I much prefer the heat over the cold.
Rode plenty of days last summer when temp were near 100 and high humidity. As long as I. Kept moving, I was fine.
I work outside so I guess I'm used to it though. Summer in VA can be a bitch.
Worked out in Bahrain and Kuwait outside but I waited until dusk or did it in the early morning.
I only worked out once in the middle of the day and that was a mistake.
Even at night you have temps in the 80's / 90's and Bahrain was a killer with humidity.
All I did was ensure I was very hydrated and warmed up prior to jogging and weight training.
Hydrate a lot. Throughout the day, not just right before and after a workout.
Listen to your body. You'll know when to stop if the ehat is too much.
Originally Posted By Grug:
What do you guys do when it gets hot?
Depends on what my goals are.
Maximum performance - train early in the morning or later in the day when it's cooler
Adaptation to the conditions because I'll be racing in the heat - I'll do easy 30-45 minute sessions (running) during the hottest part of the day
Scheduling sessions appropriately also helps if you're trying to avoid the heat: running earliest or latest; swimming or lifting (assuming your in an A/C gym) mid-day when it's the hottest; cycling falls somewhere in between
yeah maybe ill try and avoid midday. I was plenty hydrated I just felt ill afterwards. I am use to high humidity up here but those extra few degrees just killed me.
Cycling is by far the easiest because you have enough air flow to keep your sweat evaporation at a controllable level and you are separated from the pavement. I try to stay off the blacktop and stick to the trails in the heat. It is always the coolest at sunrise, because the sun has been down for 8 hours and the ground has been slowly radiating heat back to the air all night. I try and get my long runs in right after sunrise.
Other than that you need to stay hydrated all day long. The saying goes the water you drink today is for tomorrow. Make sure your urine is roughly clear. You can try running with a hat and water bottle and squirting your head occasionally to keep your head a bit cooler. Even with the proper precautions it is easy to dehydrate or overheat(hyperthermia) when the temps are high; you can only exert so much.
It's been a few years since I've done it, but one summer, do to my schedule, I used to always go running during the hottest part of the day. I think the main things that helped were keeping very hydrated and slowly working my way into it.
As has been said, I try to avoid the heat of the day if I am going to be working out outside. Drink plenty of water and I also go a little easier than I would in ideal temps.
Most of my working out is in an air conditioned gym, so this is rarely a problem. However, the cardio room at my gym gets up to 90 sometimes and it sucks more than being outside in 90 degree weather. At least outside you don't have the stale air and BO of the fatbody next to you.
Yeah Ill shift to early or later. Maybe it was just the sun intensity the other day that got me. Whats the signs of heat stroke? I had it years ago and have always been abit leary about it ever since.
104 degrees? That's 11am temp right now. I love it. It can take a little getting used to I suppose but I've been living in the desert for 3 years now. I love to run when it's 115+ out. I always prehydrate then I hydrate after. I'm not a marathon runner otherwise I'd hydrate inbetween. Never had a problem.
Originally Posted By Grug:
Yeah Ill shift to early or later. Maybe it was just the sun intensity the other day that got me. Whats the signs of heat stroke? I had it years ago and have always been abit leary about it ever since.
Disorientation, dizziness, headaches, nausea, dehydration...
Drink a pedialyte or gatorade (32oz) for every 64 oz of water. That's my own rule, 2:1 electrolyte replenishment.
Originally Posted By Grug:
yeah maybe ill try and avoid midday. I was plenty hydrated I just felt ill afterwards. I am use to high humidity up here but those extra few degrees just killed me.
Just wondering, how hot does it really get in Canada? I know in So TX, we average at least 105+ heat index during the summer
Originally Posted By JonLSU:
Originally Posted By Grug:
yeah maybe ill try and avoid midday. I was plenty hydrated I just felt ill afterwards. I am use to high humidity up here but those extra few degrees just killed me.
Just wondering, how hot does it really get in Canada? I know in So TX, we average at least 105+ heat index during the summer
Last weekend with humidex it was about 40. We can have the odd day where it can hit over 50 with humidex. Typically high 30s or low 40s can be common with humidex. The dry heat is just different, the heavy humidity is something else.
Western Canada is all high hot dry temps. Southern Ontario is quite far south compartively and gets high humidity at times. Seems to vary though, 40 last weekend and its like 15 out right now.
Hydrate. Hydrate. Hydrate. Under high heat, high humidity, high exertion you will need up to 1 Qt./hour (or more). I prefer a 50/50 mix of electrolytes/water + BCAA's and glutamine.
Wet Bulb Globe Temperature
http://www.navair.navy.mil/nawcwd/weather/chinalake/WBGT.html
http://www.bom.gov.au/info/thermal_stress/
Take advantage of shade. Ice packs in armpits and groin afterwards if you feel like you are suffering from a heat emergency.
Originally Posted By SIG_gunner:
Hydrate a lot. Throughout the day, not just right before and after a workout.
Listen to your body. You'll know when to stop if the ehat is too much.
what he said
