Exercise in humid weather: How to avoid overheating?

[writergal]

So the obvious response would be: take a sports drink along or some gels. Well, I'm not at the marathon stage of exercise just yet. I'm still in the early "30 minutes every day" exercise stage of walking or biking.

 

But...now that the high dew points of summer have set in, I'm afraid I'll still get heat stroke or dehydrated even if I bring along a sports drink or something to snack on.

 

Other than getting up at 4 or 5 a.m. to exercise (realistically I can't do that as I sleep until 6 a.m.), what are my options? I don't want to become a prisoner of my central air. I want to find a safe time to exercise and just don't know when that would be. Anyone else exercise in high dew point weather? What do you do to keep yourself safe?

[xxoo]

I exercise between 7 and 8 pm, when the sun is past the tree line. As long as the direct sun is gone, I'm fine. I drink water during, and eat banana before and after.

[writergal]

Thanks xxoo for your response. I'll try that tomorrow and see how it goes. I prefer to exercise at night but maybe I should just do it after I get up in the morning at 6 am.

[Star Gazer]

Hydrate, hydrate, hydrate.

[soccerrprp]

Hydrate, hydrate, hydrate.

 

With electrolytes, electrolytes, electrolytes. In humid conditions, you sweat and lose both water and electrolytes.

 

It's still very warm after the sun has gone down. The coolest time of the day is around 3-5 am. So, if you get up at 6, run then. It's cooler then than after the sun has gone down in the evening.

 

I run and workout daily and that is when I run, around 5 or so.

[writergal]

Hydrate, hydrate, hydrate.

 

With electrolytes, electrolytes, electrolytes. In humid conditions, you sweat and lose both water and electrolytes.

 

It's still very warm after the sun has gone down. The coolest time of the day is around 3-5 am. So, if you get up at 6, run then. It's cooler then than after the sun has gone down in the evening.

 

I run and workout daily and that is when I run, around 5 or so.

 

Thanks Star and soccer for your suggestions. Question is, as far as hydrating with electrolytes: is Gatorade the best (or only) choice? I thought plain water was sufficient.

 

I don't run yet -- that causes asthma -- I just walk or go for short bike rides at the moment. I"ll try the 6 a.m. walk or bike ride tomorrow before work and see how that goes.

 

Right now it's 8:19 p.m. central time where I live and is 90 degrees with a heat index of 92. Wish I could walk in that high of a heat index but I don't feel safe doing so.

[thefooloftheyear]

I like to think I take working out very seriously, but Im not working out in a non air conditioned gym during this time of year...The workout would suck anyway...The body shuts down when its like this....Thats why you dont see any animals around when its like this..They hide in cool places and wait for nightfall to become active. They know what it takes to survive.

 

Think of it this way...Exercise is supposed to be about taking care of the body..Sure, weight training and such are effective by "breaking down" the body so it can build itself back stronger. But trying to do anything in this tye of weather is akin to overtraining which is counterproductive. in other words its probably better for the body to do nothing at all, then try to make something happen in this type of heat.

 

TFY

[Anela]

I don't like coconut water by itself, but I know people were talking about that quite a bit, over the past few years. I think that chia seeds are supposed to help keep you hydrated, too, but I would look it up - I haven't tried them in regular drinks or water, only smoothies or cereal.

 

I haven't got back into exercising yet - I wish I had managed it. I used to get up really early, exercise, and be in the shower as the sun was rising. I had to avoid certain exercises when it was too humid (in the basement or outside).

[Star Gazer]

Thanks Star and soccer for your suggestions. Question is, as far as hydrating with electrolytes: is Gatorade the best (or only) choice? I thought plain water was sufficient.

 

I am really prone to overheating (I must be of Arctic blood or something). I get really bad, to the point where I get goosebumps in 95 degree heat - which is a seriously bad sign. So, I'm kinda agro about hydration and fueling.

 

Powerade/Gatorade has far too much sugar, IMO. That, and it actually makes me thirstier. Instead, I use Nuun. It's a little effervescent (refreshing!), great flavor (my fave is pink lemonade), 5 calories, all the electrolytes you need. I will actually pre-hydrate with this the night before a longer workout/run/race as well. It's yummy enough.

 

On really hot days or workouts of 2 hours or longer, I also use salt caps in Succeed S-Caps brand (1 an hour).

[Star Gazer]

Think of it this way...Exercise is supposed to be about taking care of the body..Sure, weight training and such are effective by "breaking down" the body so it can build itself back stronger. But trying to do anything in this tye of weather is akin to overtraining which is counterproductive. in other words its probably better for the body to do nothing at all, then try to make something happen in this type of heat.

 

TFY

 

I couldn't disagree more. Seriously.

[writergal]

I like to think I take working out very seriously, but Im not working out in a non air conditioned gym during this time of year...The workout would suck anyway...The body shuts down when its like this....Thats why you dont see any animals around when its like this..They hide in cool places and wait for nightfall to become active. They know what it takes to survive.

 

Think of it this way...Exercise is supposed to be about taking care of the body..Sure, weight training and such are effective by "breaking down" the body so it can build itself back stronger. But trying to do anything in this tye of weather is akin to overtraining which is counterproductive. in other words its probably better for the body to do nothing at all, then try to make something happen in this type of heat.

 

TFY

 

I agree with you in the sense that it's unwise to exercise outdoors when the heat index is higher than the temperature. I overheat very quickly so I don't want to put un-necessary stress on my body by walking outside when its 90 degrees.

 

I don't like coconut water by itself, but I know people were talking about that quite a bit, over the past few years. I think that chia seeds are supposed to help keep you hydrated, too, but I would look it up - I haven't tried them in regular drinks or water, only smoothies or cereal.

 

I haven't got back into exercising yet - I wish I had managed it. I used to get up really early, exercise, and be in the shower as the sun was rising. I had to avoid certain exercises when it was too humid (in the basement or outside).

 

I heard that recently too about chia seeds. I am allergic to coconut which is not good because I love the smell of coconut and know it has many healing properties.

 

That sounds like you had a great routine going for you. Why did you stop? I think I will follow your example and try to do just that - exercise in the early morning before I have to catch my bus to my temp job. I definitely will avoid exercising in humidity by staying inside.

 

I am really prone to overheating (I must be of Arctic blood or something). I get really bad, to the point where I get goosebumps in 95 degree heat - which is a seriously bad sign. So, I'm kinda agro about hydration and fueling.

 

Powerade/Gatorade has far too much sugar, IMO. That, and it actually makes me thirstier. Instead, I use Nuun. It's a little effervescent (refreshing!), great flavor (my fave is pink lemonade), 5 calories, all the electrolytes you need. I will actually pre-hydrate with this the night before a longer workout/run/race as well. It's yummy enough.

 

On really hot days or workouts of 2 hours or longer, I also use salt caps in Succeed S-Caps brand (1 an hour).

 

Star where could I find salt caps? I probably need to bring those with me when I go walking. I can relate to your over-heating because it happens to me too. I went to see an exercise doctor about my over-heating and all he would say is that some people are prone to it, and there's no cure for it.

 

I wear shorts and a shirt that wick away sweat when I recently started to walk and bike again (not very far, 1.5 miles, pathetic but it's a start) because otherwise my cotton shirt and shorts would probably invite me to overheat and experience heat stroke. You know what I mean?

 

I think I need to pre-hydrate. But if you do it the night before, how do you know you won't pee it out before you work out the next day? Like, if I know I want to walk for 30 minutes in the morning, do I drink a sports drink the night before, or the morning of, before I walk? And when do I take those salt caps that you mentioned? I definitely could benefit from those I think.

 

Wow. 2 hour workouts? Good for you! I am nowhere near that stage of exercise and fitness yet. I'm still at the 30 minutes a few times a week stage.

 

I couldn't disagree more. Seriously.

 

The only thing I agree with would be not exercising outside when its dangerous hot and humid.

[Star Gazer]

You shouldn't be using salt caps unless you're working out for at least an hour and are sweating out a lot of salt. You'd see the salt dried on your skin after a workout. I actually have lines of salt on the underside of the bill of my hats, that's how much salt I use. Having too much salt can be just as dangerous as not enough, so don't use it if you're not exercising for at least an hour AND are a salty sweater.

 

When I say pre-hydrate, I'm referring to getting the extra electrolytes in your system. Of course you'd pee out fluid in the morning.

 

You should be replacing everything you sweat out, as well as compensating for the heat. I typically go through 16 ounces an hour in the heat during my workout.

 

I will say though, even as much as I over heat, I don't need to take in any fluid in a 30 minute workout (I run 3 miles every morning, and don't hydrate during, just after). So, you should be fine drinking a bit just before and then rehydrating afterward. If you're just walking, get a handheld water bottle if you want to sip while you're walking.

[writergal]

You shouldn't be using salt caps unless you're working out for at least an hour and are sweating out a lot of salt. You'd see the salt dried on your skin after a workout. I actually have lines of salt on the underside of the bill of my hats, that's how much salt I use. Having too much salt can be just as dangerous as not enough, so don't use it if you're not exercising for at least an hour AND are a salty sweater.

 

When I say pre-hydrate, I'm referring to getting the extra electrolytes in your system. Of course you'd pee out fluid in the morning.

 

You should be replacing everything you sweat out, as well as compensating for the heat. I typically go through 16 ounces an hour in the heat during my workout.

 

I will say though, even as much as I over heat, I don't need to take in any fluid in a 30 minute workout (I run 3 miles every morning, and don't hydrate during, just after). So, you should be fine drinking a bit just before and then rehydrating afterward. If you're just walking, get a handheld water bottle if you want to sip while you're walking.

 

Okay thanks for that information. No, I'm not a salt-sweater (yet?) because like I said, 1.5 miles of walking or biking for 30 minutes is not much, right?

[Star Gazer]

Okay thanks for that information. No, I'm not a salt-sweater (yet?) because like I said, 1.5 miles of walking or biking for 30 minutes is not much, right?

 

The time isn't really related to whether you're a salty sweater. Some people are, some people aren't.

 

But you won't need to replace as much salt as salt caps give you unless you're both a salty sweater and you've been sweating for a long time and losing a lot.

[writergal]

The time isn't really related to whether you're a salty sweater. Some people are, some people aren't.

 

But you won't need to replace as much salt as salt caps give you unless you're both a salty sweater and you've been sweating for a long time and losing a lot.

 

Oh okay. No, then I'm probably not a salty sweater because I've never seen it on my skin or clothes after physical activity.

[thefooloftheyear]

I couldn't disagree more. Seriously.

 

 

Disagree all you want...you are wrong. World class professional athletes have DIED while training in high heat conditions. But I am sure you will tell them they were wrong, too. Seriously.

 

Please try to justify what benefit you would get by doing any type of training when heat indices are soaring past 100 degrees? By forcing exercise, strenuous or otherwise, during these times when the body is trying to "shut down" will only subvert the body;'s natural ability to survive...It would be like attempting a 500# squat on a bad leg.

 

Aside from heavy weight training(which is done in a gym-no problem). I run 5 miles/day 5 times a week..I put it on hold until this heat wave breaks. Ill do some light cardio in the gym...or just put it on the shelf for now. It will break soon.

 

Sure, if you had an event or some other planned activity and couldnt control the weather thats one thing. But just routine training? If you are a runner, do it very early in the day or at night. Even better to find a gym with a controlled temperature and use a treadmill, stationary bike or some other piece of equipment. We dont have that many days where the weather is this bad. I still contend, on those days you would do more benefit by sitting on the couch.

 

Just hydrate?

 

TFY

Edited July 8, 2013 by thefooloftheyear

[writergal]

Disagree all you want...you are wrong. World class professional athletes have DIED while training in high heat conditions. But I am sure you will tell them they were wrong, too. Seriously.

 

Please try to justify what benefit you would get by doing any type of training when heat indices are soaring past 100 degrees? By forcing exercise, strenuous or otherwise, during these times when the body is trying to "shut down" will only subvert the body;'s natural ability to survive...It would be like attempting a 500# squat on a bad leg.

 

Aside from heavy weight training(which is done in a gym-no problem). I run 5 miles/day 5 times a week..I put it on hold until this heat wave breaks. Ill do some light cardio in the gym...or just put it on the shelf for now. It will break soon.

 

Sure, if you had an event or some other planned activity and couldnt control the weather thats one thing. But just routine training? If you are a runner, do it very early in the day or at night. Even better to find a gym with a controlled temperature and use a treadmill, stationary bike or some other piece of equipment. We dont have that many days where the weather is this bad. I still contend, on those days you would do more benefit by sitting on the couch.

 

Just hydrate?

 

TFY

 

I have to agree with you that exercising in high heat indexes isn't a smart idea. It's 5:51 am here right now and 70 degrees Fahrenheit. It's supposed to be 89 degrees Fahrenheit here with a heat index of 96. Exercising inside an air conditioned mall by walking, or going to the gym to use a treadmill or stationary bike, or sit at home on the couch are much better alternatives for me personally. Like after I log off this morning, I'm going to go walk for 30 minutes because I know that later it will be too humid. I didn't want to do that before because I thought I was too lazy but here I am, wide awake early in the morning, ready to go when the temperature is still cool outside. But I will just hydrate before I go on my walk in a few minutes, and afterward as well.

[thefooloftheyear]

I have to agree with you that exercising in high heat indexes isn't a smart idea. It's 5:51 am here right now and 70 degrees Fahrenheit. It's supposed to be 89 degrees Fahrenheit here with a heat index of 96. Exercising inside an air conditioned mall by walking, or going to the gym to use a treadmill or stationary bike, or sit at home on the couch are much better alternatives for me personally. Like after I log off this morning, I'm going to go walk for 30 minutes because I know that later it will be too humid. I didn't want to do that before because I thought I was too lazy but here I am, wide awake early in the morning, ready to go when the temperature is still cool outside. But I will just hydrate before I go on my walk in a few minutes, and afterward as well.

 

It was 95 degrees here with stifling humidty yesterday..I could SOAK my shirt just standing stationary and not moving in about 20 minutes. There just is NO benefit to be gained by trying to train in it..

 

Heck, I even did a spin class at the gym the other day when it was hot outside..It was a lot of fun and a pretty good cardio workout..Me and one other guy and about 35 middle aged women..

 

TFY

[TaraMaiden]

My mother takes a litre of bottled water, and adds a pinch of flaked sea salt, and a pinch of unbleached, unprocessed sugar, or a tiny bit of honey.

The minerals in both ingredients give the body what it needs, (in moderate exercise - I'm not talking about jogging up the North Face of the Eiger!) and her doctor (she's 80) has told her this is probably the best 'solution' to dehydration (in both senses!)

 

She also always wears a hat which shades both her neck AND her face, uses plenty of factor 30 (she's Italian, she takes to the sun quite well...) and stays calm during the hottest part of the day.

 

Her doctor says she has the constitution of a woman at least 25 years younger....

 

Incidentally, for those who don't know, the factor number works this way.

 

Sit in the sun with an arm exposed to the sunlight. Pick a hot part of the day.

 

Time yourself from the moment you begin to sit, to the moment you feel that light pin-prickly feeling on your arm, that indicates the sun is getting to you... For me, it's about 7 minutes.

 

Take the factor number: let's say it's 20.

 

Applying a factor 20 lotion, means I can stay out in the sun at it's absolute hottest, for 20 X 7 minutes. That's 1 hour and 10 minutes.

This means slapping on the cream liberally, and making sure I keep covered with it during that time.

 

After this period is over - I have to get out of the sun, because re-applying the cream will DO NOTHING TO PROTECT ME FURTHER.

 

I will now have absorbed all the sun it's safe for me to absorb - and more cream won't prevent it.

[EasyHeart]

When you have days like we did yesterday, the answer is: DON'T.

 

There's a difference between being diligent and being stupid. Especially at your level of training, trying to exercise outside yesterday would be stupid. I went to the (very well air-conditioned) gym yesterday and we were all laughing about how we were drenched in sweat after ten minutes of weights (or even just stretching) and cut our inside workouts short. No way I would have done anything remotely strenuous outside yesterday.

 

Taking a couple days off will not have any significant impact on your health and trying to exercise outside on a day like that will make things worse. Just pray for a thunderstorm. Things will get back to normal in a day or two.

[thefooloftheyear]

My mother takes a litre of bottled water, and adds a pinch of flaked sea salt, and a pinch of unbleached, unprocessed sugar, or a tiny bit of honey.

The minerals in both ingredients give the body what it needs, (in moderate exercise - I'm not talking about jogging up the North Face of the Eiger!) and her doctor (she's 80) has told her this is probably the best 'solution' to dehydration (in both senses!)

 

She also always wears a hat which shades both her neck AND her face, uses plenty of factor 30 (she's Italian, she takes to the sun quite well...) and stays calm during the hottest part of the day.

 

Her doctor says she has the constitution of a woman at least 25 years younger....

 

Incidentally, for those who don't know, the factor number works this way.

 

Sit in the sun with an arm exposed to the sunlight. Pick a hot part of the day.

 

Time yourself from the moment you begin to sit, to the moment you feel that light pin-prickly feeling on your arm, that indicates the sun is getting to you... For me, it's about 7 minutes.

 

Take the factor number: let's say it's 20.

 

Applying a factor 20 lotion, means I can stay out in the sun at it's absolute hottest, for 20 X 7 minutes. That's 1 hour and 10 minutes.

This means slapping on the cream liberally, and making sure I keep covered with it during that time.

 

After this period is over - I have to get out of the sun, because re-applying the cream will DO NOTHING TO PROTECT ME FURTHER.

 

I will now have absorbed all the sun it's safe for me to absorb - and more cream won't prevent it.

 

 

See bolded..That explains everything....we are a stubborn bunch..:laugh:

 

My 72 year old mom was moving heavy boxes into her new place yesterday during the heat of the day..It was HORRIBLE here the last few days..Tropical and miserable...I went over there and got the stuff moved in 30 minutes, but I was soaked...literally soaking wet. and I am in pretty good shape.

 

We dont have this type of weather except for a few weeks a year..Its not worth the potential damage...The human body isnt made for this crap. frankly.

 

TFY

[EasyHeart]

The radio just said that we're supposed to get t-storms tomorrow. That should make things better.

[jphcbpa]

I reside in Texas so I know what you are talking about. I have found that it is important to hydrate well in advance (all day long and the night before), not just 30 minutes prior to a jog/run/bike so that hyrdation can occur on a cellular level. Also listen to your body, some days are easier than others.

[EasyHeart]

I'm pretty sure people who live in Houston or Norlans wouldn't have any issue with 95 and ridiculously humid because they're acclimated to it.

 

And if someone doesn't want to go outside because it's -40F windchill and there's 3 feet of snow on the ground, I'll call them a wimp and tell them to suck it up because a little frostbite never hurt anyone. But I'm staying the frak inside today.

[thefooloftheyear]

I'm pretty sure people who live in Houston or Norlans wouldn't have any issue with 95 and ridiculously humid because they're acclimated to it.

 

And if someone doesn't want to go outside because it's -40F windchill and there's 3 feet of snow on the ground, I'll call them a wimp and tell them to suck it up because a little frostbite never hurt anyone. But I'm staying the frak inside today.

 

 

I lived in South Florida for a short time...You didnt see that many people running around or playing tennis in the summer heat. Sure, the locals can tolerate it a bit better, but everyone has their limits. Their summers are like our winters..I dont do much outdoors when its 0 degrees and -30 W/C but frankly its easier to exercise in those conditions then in this heat..You can layer yourself a bit..But you can only take off so much of clothing..

 

TFY