As I said in the last post, summer is upon us. The main concern with summer: heat and humidity. Unfortunately, these twin beasts usually come together. Keeping cool is paramount! Here are some tips for beating the heat and humidity of summer.
1) Humidity is highest in the morning, but temperatures are lowest. Overall, working out as early as possible is the best possible option. As an added bonus, most races start early in the morning, so this will help you get used to working out at the proper time of day.
2) If you cannot exercise in the morning, consider taking your workout indoors, especially if it is particularly hot and humid. Safety is number one.
3) Find a shady route. Again, the earlier you go out, the more shade you will have because the sun will be lower. Breezes will also help you keep cool, so don't be afraid of a windy day.
4) Take water directly from the fridge right before you head out. If you carry a bottle in your hand, it should stay cold (or at least cool) for about an hour. Consider putting ice into the bottle if you will be out for long periods.
5) Plan routes that go past drinking fountains, and preferably drinking fountains that are famously cold. Restrooms along the way with cold running water are ideal.
6) When you stop for cold water refills, remember to splash yourself. Wet your hair completely (under your hat). Get cold water all over your upper body and any other exposed skin. When air hits wet skin it feels instantly cooler. The effect may not last long (15-20 minutes) but it's better than nothing!
7) Put wet sponges in freezer bags in your freezer. Take a couple on a hot day and place them in strategic areas, such as in sports bras (front and back) or down your pants (seriously). You can re-wet the sponges at your cold water stops. Some races offer ice cubes. Put them EVERYWHERE. "Have no shame" is a cardinal rule of staying cool in the heat.
8) If you pass a lawn that is being watered with a sprinkler, stop for a quick shower. If it is raining, take advantage with a workout. The main way to stay cool is to be wet all the time. Take all opportunities.
9) Dress as light as decency will allow. If you can wear shorts (without thighs rubbing), do it. Light, flowy tank tops are better than fitted support tank tops. Remember, though, that sun protection is important, so be reluctant to ditch the shirt. A wet tank top will also keep you cool better than no shirt at all. Also: SUNSCREEN.
10) Think positive. Come up with a mantra to help you through the acclimatization process. Think of the sun as a friend. A training buddy, as it were. The humidity is moistening your lungs...how thoughtful! Most people become acclimated to heat and humidity within a few weeks. It's a painful process, but once you are through it, your body will handle the heat better, and you may only need a couple of the above tips.
11) Think about electrolyte replacement. Carrying plain water might be fine when it's 50 degrees, but when temps go past 70 you probably need electrolytes. I carry regular Gatorade (slightly watered down) and it works very well. Preferably you will practice walking with whatever beverage will be served at your race, but if you have specific fuel that you like, go for it. Fruit snacks, jelly beans, pretzels, and potato chips are all options.
12) Relating to 11, you will want to think about bringing a small emergency kit. Heat can exacerbate nausea, so you might want to carry antacids (calcium carbonate is an electrolyte, and they can calm tummies) and chewable Pepto Bismol tablets (if the antacid isn't enough).
No comments:
Post a Comment