Exercise in humid weather: How to avoid overheating?

[Star Gazer]

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

 

Going for a walk when it's 70-89 degrees outside (the OP's conditions) isn't "training hard" nor does it pose an unreasonable danger.

 

She's either really out of shape or not acclimated to heat at all.

 

Myself, I'm from a place where it's regularly over 100 degrees and people still run 100 mile races, like they did two weekends ago.

[writergal]

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.

 

Which is why I need the sunshine...to get Vitamin D. I live in the Midwest and our winter tends to start in October and end around April or May like it did this year. Blah.

 

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.

 

I agree with you completely. Time for me to look into a gym membership at least.

 

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.

 

Kudos to you. I would melt in Texas. But I do agree with you that hydrating in advance is necessary prior to a workout. I'll definitely do that.

 

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

 

Ugh, I'd melt in South Florida's climate too. Great place to go in wintertime for a break from the below zero temps we get here in wintertime though!

 

My tennis group currently plays games outdoors but I won't attend because it's too humid and I know if I did, I'd get heat stroke easily.

 

Going for a walk when it's 70-89 degrees outside (the OP's conditions) isn't "training hard" nor does it pose an unreasonable danger.

 

She's either really out of shape or not acclimated to heat at all.

 

Myself, I'm from a place where it's regularly over 100 degrees and people still run 100 mile races, like they did two weekends ago.

 

Rolling your eyes at me, eh? Gee, thanks Star. I'm out of shape and not accustomed to exercising in humid temperature. Never have been. I'm prone to heat stroke, sometimes suffer exercise-induced asthma, and generally overheat quickly after a workout.

 

I have no problem working out in 70-80 degree weather, but when the heat indexes go above the temperature itself, creating humid conditions, well, that's when I worry I'll get heat stroke symptoms which has happened to me before.

 

I think for now I'll limit my walking time to early mornings on humid days, and evenings when it's not humid.

[thefooloftheyear]

Which is why I need the sunshine...to get Vitamin D. I live in the Midwest and our winter tends to start in October and end around April or May like it did this year. Blah.

 

 

 

I agree with you completely. Time for me to look into a gym membership at least.

 

 

 

Kudos to you. I would melt in Texas. But I do agree with you that hydrating in advance is necessary prior to a workout. I'll definitely do that.

 

 

 

Ugh, I'd melt in South Florida's climate too. Great place to go in wintertime for a break from the below zero temps we get here in wintertime though!

 

My tennis group currently plays games outdoors but I won't attend because it's too humid and I know if I did, I'd get heat stroke easily.

 

 

 

Rolling your eyes at me, eh? Gee, thanks Star. I'm out of shape and not accustomed to exercising in humid temperature. Never have been. I'm prone to heat stroke, sometimes suffer exercise-induced asthma, and generally overheat quickly after a workout.

 

I have no problem working out in 70-80 degree weather, but when the heat indexes go above the temperature itself, creating humid conditions, well, that's when I worry I'll get heat stroke symptoms which has happened to me before.

 

I think for now I'll limit my walking time to early mornings on humid days, and evenings when it's not humid.

 

 

I think the rolleyes were directed at me..,writergal..

 

I dont care what anyone says..there is no justification(or benefit) to attempt to exercise when temperatures are nearing 100 and the heat indexes are over that...Especially when you have the option of going to an air conditioned facility..That was my only argument..I really dont see how anyone can dispute that..

 

TFY

[EasyHeart]

Going for a walk when it's 70-89 degrees outside (the OP's conditions) isn't "training hard" nor does it pose an unreasonable danger.

 

She's either really out of shape or not acclimated to heat at all.

 

Myself, I'm from a place where it's regularly over 100 degrees and people still run 100 mile races, like they did two weekends ago.

It was more like 95 yesterday, but it was the humidity that was ridiculous. Yesterday was f-ing miserable up here. You'll just have to take our word for it. I always walk to the gym (it's a little over a mile) and even walking inside with the AC, my tshirt was soaked by the time I got there. In retrospect, I should have just taken a rest day.

 

I think you have to take conditioning into account. If you're used to running ten miles a day, you can cut back on duration or intensity if the humidity is really bad, but if you're only walking 1,5 miles, it's best to just take a day off. Plus, it's important not to get discouraged, which is likely to happen if you're incredibly miserable.

[writergal]

I think the rolleyes were directed at me..,writergal..

 

I dont care what anyone says..there is no justification(or benefit) to attempt to exercise when temperatures are nearing 100 and the heat indexes are over that...Especially when you have the option of going to an air conditioned facility..That was my only argument..I really dont see how anyone can dispute that..

 

TFY

 

Oh, well, lol, okay. I thought my inability to workout in soaring high humid temps made me a wimp. Five years ago I went to the ER after suffering heat stroke from being outside on a humid day for an art parade. Had to get an IV bag of fluids, and be covered in cold rags to bring my body temperature down.

That was pretty scary and so I am very leery of doing anything outside when the temps are humid.

 

Yeah, I agree with you 100% and it seems logical to me that it's unsafe to exercise in soaring temps of 100 and high heat indexes. I don't think even the most fit person should do that as heat stroke would seem like an imminent result. That or heart attack too.

[TaraMaiden]

How stupid is my maths...?! It's actually 2 hours 20 minutes. Crap, I suck at counting.

I think I'll stick to nuclear physics, it's obviously much easier for me!!

[writergal]

It was more like 95 yesterday, but it was the humidity that was ridiculous. Yesterday was f-ing miserable up here. You'll just have to take our word for it. I always walk to the gym (it's a little over a mile) and even walking inside with the AC, my tshirt was soaked by the time I got there. In retrospect, I should have just taken a rest day.

 

I think you have to take conditioning into account. If you're used to running ten miles a day, you can cut back on duration or intensity if the humidity is really bad, but if you're only walking 1,5 miles, it's best to just take a day off. Plus, it's important not to get discouraged, which is likely to happen if you're incredibly miserable.

 

Ugh, 95 and high humidity for you? Sorry to hear that! Why would you torture yourself by walking to your gym in that kind of heat?

 

I'm definitely de-conditioned so yeah, I'm going to take it easy when it gets hot outside and just try to go walk somewhere indoors with air conditioning. Or get up early in the mornings. I think I'll try the early mornings and see how that goes.

[writergal]

How stupid is my maths...?! It's actually 2 hours 20 minutes. Crap, I suck at counting.

I think I'll stick to nuclear physics, it's obviously much easier for me!!

 

Haha! You crack me up Tara!

[Shepp]

I always do may run when I first get up anyways but I must admit the last couple of days have been so hot I've detoured as I run past the beach - cut my run in half and gne for a swim!!

 

I've always drunk chocolate milk post run (probably because I used to always have it post matches as a kid) and apparently there is some science to it:

A 2007 British study found that regular milk is better than water or a sports drink at restoring fluid levels following a bout of exercise in the heat.

[writergal]

I always do may run when I first get up anyways but I must admit the last couple of days have been so hot I've detoured as I run past the beach - cut my run in half and gne for a swim!!

 

I've always drunk chocolate milk post run (probably because I used to always have it post matches as a kid) and apparently there is some science to it:

A 2007 British study found that regular milk is better than water or a sports drink at restoring fluid levels following a bout of exercise in the heat.

 

I LOVE chocolate milk. Guess I found my new pre and post means of hydration. That's cool.

[xxoo]

I LOVE chocolate milk. Guess I found my new pre and post means of hydration. That's cool.

 

I drink choc milk after a run, but it makes me sick before a run.

 

The combo of out of shape + unaccustomed to heat is a bad combo. Have you considered working out in the air conditioning until your fitness level improves? You can do non-active things in the heat until you are better able to combine the two.

[TaraMaiden]

pumping weights in water where you're very slightly out of your depth is excellent exercise. I've done it. I had waterproof weights and the Okay from Pool management. I exercised twice a week, and the results were impressive....

[writergal]

I drink choc milk after a run, but it makes me sick before a run.

 

The combo of out of shape + unaccustomed to heat is a bad combo. Have you considered working out in the air conditioning until your fitness level improves? You can do non-active things in the heat until you are better able to combine the two.

 

pumping weights in water where you're very slightly out of your depth is excellent exercise. I've done it. I had waterproof weights and the Okay from Pool management. I exercised twice a week, and the results were impressive....

 

Both are awesome suggestions. I'm going to look into a low income gym membership so that I can take free water aerobic classes and use weights in the water (walk in chest deep water with ankle weights or something like that).

 

I love the idea of exercising in water because it's less stressful on joints and muscles and at the same time gives a pretty good aerobic workout.

 

Plus, with a gym membership I could use a treadmill or stationary bike or walk around an indoor track. Why didn't I think of these things before?

 

Yeah I need to get in better physical condition before I can tolerate the humidity I think. Otherwise I'm asking for trouble a la heatstroke symptoms.

[clia]

You might want to check out Leslie Sansone's line of walking DVDs. I've never done them, but they get great reviews. That way you could do your walking inside your house in the A/C and avoid the heat. I typically mainly do DVDs (I love Insanity, Turbo Fire, and anything Jillian Michaels) during July and August because I also get really overheated when it's hot out. When I run, it's at 6 a.m., before it gets outrageously hot. And I carry a bottle of ice water with me to drink and rub all over my red, sweaty face!

 

Also, ditto on the chocolate milk post workout drink. A great excuse for a yummy treat...

[writergal]

You might want to check out Leslie Sansone's line of walking DVDs. I've never done them, but they get great reviews. That way you could do your walking inside your house in the A/C and avoid the heat. I typically mainly do DVDs (I love Insanity, Turbo Fire, and anything Jillian Michaels) during July and August because I also get really overheated when it's hot out. When I run, it's at 6 a.m., before it gets outrageously hot. And I carry a bottle of ice water with me to drink and rub all over my red, sweaty face!

 

Also, ditto on the chocolate milk post workout drink. A great excuse for a yummy treat...

 

Thanks for that suggestion clia! I'll check my library online tonight to see if it has any of hers in stock. How do you run and carry water at the same time? I can barely hold on to my sports drink, car keys and iphone w/headphones when I go for a walk.

[thefooloftheyear]

Both are awesome suggestions. I'm going to look into a low income gym membership so that I can take free water aerobic classes and use weights in the water (walk in chest deep water with ankle weights or something like that).

 

I love the idea of exercising in water because it's less stressful on joints and muscles and at the same time gives a pretty good aerobic workout.

 

Plus, with a gym membership I could use a treadmill or stationary bike or walk around an indoor track. Why didn't I think of these things before?

 

Yeah I need to get in better physical condition before I can tolerate the humidity I think. Otherwise I'm asking for trouble a la heatstroke symptoms.

 

Out of shape or in shape working out/running or anything more than just daily activities is a bad idea in this type of weather. Until the NFL got serious about making sure athletes didnt get over-exposed, several players died or suffered hospitalization due to exposure. And they are world class athletes.

 

Not to be repetitive, but we all know that these types of brutal days arent commonplace in most parts of the country. Rather than trying to be a hero and roughing it, find an air conditioned gym or pool to get the workout you need. Or take time off. Just makes sense..

 

TFY

[clia]

How do you run and carry water at the same time? I can barely hold on to my sports drink, car keys and iphone w/headphones when I go for a walk.

 

It took a lot of trial and error for me to figure out what is comfortable to carry when I run. You want to bring as little as possible. Rather than bringing your entire keyring, bring only the one key you need to get back into your car.

 

Right now I have a runner's belt (mine is by Amphipod) where I put my iPhone, ID, insurance card, $20, and house key. (I position the phone so the headphone cords peek out of the top corner.) I also have a wrist band that can hold my house key that I use sometimes. I have a runner's water bottle that has a little pocket for me to put my hand through, so as I run, I just carry it. That's the only thing in my hand. That bottle also has a slot for my iPhone, but I prefer the belt. I typically don't run for more than an hour (6-8 miles), so that's all I really need.

 

A lot of people also use armbands to hold their iPhones or iPods. I didn't like the armband, but it's personal preference. There are also runner's belts that have a couple water bottle attached to them that you can use for longer distances. (So you could fill one with sports drink and one with water.) Go to any runner's web site and you'll see there are a lot of options of how to carry your stuff with you.