The Advantages of Heat Training
Exercising in warmer weather can enhance your workout routine, as long as you take necessary precautions and let your body adjust to the elevated temperatures. However, this comes with challenges, as you must be aware of specific health risks associated with summer workouts.
Mental Resilience
Training in the heat can test your limits and help you gain a psychological edge and stronger mental resilience to overcome future fitness challenges.
Cardiovascular Improvements
As you adapt to more intense heat, you may notice enhancements in your cardiovascular performance and blood circulation, which could lead to better overall performance.
Metabolic Cleansing
Working out in higher temperatures may assist your body in expelling lactic acid and other byproducts generated during your workouts.
Enhanced Power Output
Exercising in the heat may boost your power output during workouts.
Risks of Heatstroke
Every year, numerous individuals in the U.S. suffer from heat-related illnesses. While similar statistics from Canada are scarce, recent extreme heat events provide some insight. For example, the BC Coroners Service reported 619 heat-related fatalities from an intense heatwave in British Columbia between June 25 and July 1, 2021.
“Never disregard symptoms of heat exposure,” advises Joseph Sudimack, MS, CSCS. “There’s a heightened likelihood of experiencing mild issues, like muscle cramps, or something life-threatening like heatstroke.”
According to Sudimack, heat-related muscle cramps involve the muscles contracting involuntarily, often due to dehydration and imbalanced electrolytes. “If your core body temperature goes above 40 C (104 F), you increase the risk of heatstroke.”
Symptoms of Heatstroke
- Confusion
- Irritability
- Excessive sweating
- Elevated heart rate
- Fatigue
- Nausea
- Vomiting
6 Tips to Safeguard Your Summer Workouts
“It’s easy to overexert yourself when temperatures rise,” warns personal trainer Jack Craig. Fortunately, you can achieve your summer fitness goals without succumbing to the heat.
1. Begin Gradually
“Acclimating to heat is a gradual process,” states Sudimack. He suggests gradually increasing your outdoor workout duration to help your body adjust, which may take 10 to 14 days.
2. Dress Appropriately
“Many men remove their shirts to stay cool,” Craig says. “This increases the risk of harmful sun exposure.” Protect yourself with sunscreen that has an SPF of 30 or more and consider wearing protective clothing.
“It might seem counterintuitive, but a light, long-sleeved shirt can keep you cooler by allowing for evaporative cooling and shielding your skin from the sun,” Craig recommends.
3. Adjust Your Workout Timing
The sun’s intensity peaks between 11 AM and 3 PM. “Aim to exercise early in the morning or after sunset,” advises Sudimack. If that’s not feasible, consider working out indoors at a gym.
4. Boost Your Hydration
“Hydration is crucial,” says certified personal trainer Mark Bohannon. “Weigh yourself before and after workouts to determine how much water weight you’ve lost, and aim to drink a little more than that.”
“Stop exercising if you feel faint, cramp, or if something seems off,” warns Bohannon. “It’s unwise to push through discomfort in the heat. Save vigorous workouts for cooler days and be prudent!”
5. Take Time to Cool Down
“Lengthen your cool-down phase,” suggests Calgary physical therapist Lalitha McSorley. “Cooling down allows your heart rate to normalize. Stretching and light cardio can assist in the cooling process.”
Mind Over Temperature
Calgary-based trainer Michael Hamlin notes that staying motivated in hot weather can be difficult, but anyone can build the mental strength necessary to maintain their fitness routine.
Set Shorter Goals
“Give yourself permission to do less,” recommends Hamlin. Try a 15-minute jog instead of your usual hour-long run. “By opting for a smaller goal, I often end up doing more, and I consistently achieve my minimum objective. This approach helps accumulate small achievements and makes overcoming mental barriers like hot weather much easier.”
Monitor Your Progress
Keep track of your training progress using a journal or app as you acclimatize to the heat. Observing quantifiable improvements can be highly motivating.
Eliminate Barriers
“The more pre-workout tasks you have, the less likely you are to follow through,” warns Hamlin. “I stay prepared for hot weather by keeping my workout gear packed in my gym bag near the front door. This serves as a visual reminder and increases the likelihood that I’ll stick to my fitness plan.”
Hydration Strategies for Hot Weather
Be Proactive
“Don’t wait until you’re thirsty,” advises Joseph Sudimack. “If you’re feeling thirsty, you’re already dehydrated. Drink water consistently before, during, and after exercise.”
Incorporate Electrolytes
Michael Hamlin suggests including electrolytes if you sweat profusely or find yourself cramping. “The more you sweat, the more electrolytes like sodium, potassium, magnesium, and chloride you lose,” he explains. “Consuming electrolyte solutions helps to replenish these vital minerals, prevents cramping, and maintains your performance.”
Monitor Your Urine
Sudimack warns, “If your urine is darker than light yellow, it indicates dehydration.”
The Escalating Heat Problem
Compared to the global average, Canada’s climate is warming at twice the rate.
