How to work out in hot weather

With one of the hottest weeks we’ve seen all year upon Mid-Missouri, it’s important to remember not to overexert yourself if you are going to be outside.

It’s the time of the year when many head outdoors to stay in shape by running, working out, or just to play sports. But when those are not done the correct way and in a safe manner, the hot weather can take a toll on you.

You hear the term acclimated quite often from people who frequent brutally cold areas, or areas that deal with stifling heat a good portion of the summer. It’s not a new term, in fact, it’s something that you can teach your body if you have the time and focus to stay prepared.

When you become acclimated to the heat, your body becomes a better performer.

– You become a better sweater

– Cardio function improves

– You are able to exercise and perform at higher levels

While acclimation to the heat usually takes longer than seven days, it’s important to start early so when the hottest days arrive you are able to withstand the heat.

The problem many people have when heading outdoors in the heat is overexertion. This causes the body to overheat and eventually could lead to heat-related illnesses. However, through acclimation you can train your body to prepare for the heat and to become a more efficient performer.

When exercising or doing any strenuous exercises outside, you want to make sure that for the first day you limit yourself to 30 minutes and gradually, over several days, work at staying outside longer. Of course, during this period, you want to make sure that you remain hydrated, and eat plenty of food that is high in water and protein.

During the process of acclimation you gradually adapt to the surrounding environment and will have a decreased heart rate, with changes in the sweating response of your body.

There is no rule for how long acclimation lasts, as it all depends on the type of body you have and your fitness level. However, the average time is usually about two weeks, with cardio function being the first to fall back to original levels

A recent study published last month in the Journal of Strength and Conditioning Research by scientists in England show that taking a hot bath actually helps when it comes to hot-weather workouts. The scientists say that taking a bath in 104-degree water for 30 minutes before working out actually helps the body when it comes to overexertion.

While becoming acclimated to the heat makes it more comfortable to be outside, it doesn’t keep you safe from the dangers of heat.

You still want to make sure that you stay hydrated and take all the necessary precautions to remain on the safe side.