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SALT LAKE CITY — Utah's weather has been cooler lately, but the temperatures are supposed to spike this weekend. The coming heat wave could discourage people from exercising outside but there are many good reasons keep yourself cool while outdoors.
Why exercise outside?
People tend to get bored with their workouts quickly, especially in the winter. It's hard to change your routine when it's 10 degrees outside and the only place to work out is the gym. When spring finally emerges in Utah, there are plenty of beautiful scenic places to run.
"Changing your routine, seeing new faces, taking in the scenic shrubbery — this all helps combat workout boredom," Dr. Robert Gotlin, director of the Orthopedic and Sports Rehabilitation at Beth Israel Medical Center in New York City, told MSN. "When you're distracted by the environment, you're less aware of your effort, such as how far you've run or how much your quads burn."
Changing your routine, seeing new faces, taking in the scenic shrubbery — this all helps combat workout boredom.
–Dr. Robert Gotlin
Some people might prefer to exercise in the air-conditioned gym because it's easier to stay cool.
"When mercury rises, the body's ability to maintain a constant temperature diminishes," Brendon McDermott, an assistant professor of kinesiology at the University of Arkansas, told TODAY. "Exercise makes it even harder to keep temperatures steady because every time a muscle contracts, it's creating heat."
The body helps regulate temperature by sweating, but sometimes that doesn't work quickly enough, especially if it's humid or there is no breeze. When the sweat on your skin can't evaporate, you run the risk of overheating. Here are five ways to avoid that:
1. Drink a slushie before you go
A new study says that "precooling" your body before you work out will help you work out better in the heat.
You can prepare for working out in the heat by "precooling", or bringing down your body temperature, before you start your run. The study found that cooling down using methods like iced towels, iced slushy drinks and cooling vests all improved performances of athletes. But don't push yourself too hard.
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"Precooling methods will only have effects for 30 or 45 minutes," McDermott said.
In order to keep cool when you're working out for longer than 45 minutes make sure you have an ice cold drink.
Runner Amber Hansen from Sandy says that the idea of drinking a slushie before a run is not appealing to her.
"I wouldn't want to have a sugar crash during the run," Hansen said. "And they are not easily accessible."
Instead of grabbing a Slurpee, try blending ice and a sports drink together.
2. Slow down — it still counts
Another study shows that walking provides many of the same benefits as running, including reducing risks for diabetes, high cholesterol and high blood pressure. If you're feeling too hot on your run, slow down to help your body regulate its temperature. While running will help you burn more calories faster, walking is still a good option if you want to enjoy the scenery outdoors.
3. Avoid the hottest part of the day
You should avoid exercising from 10 a.m. to 3 p.m. — the hottest part of the day — especially if you're starting a new exercise routine. It will be easier to finish your workout if you go in the mornings or evenings when the sun isn't beating down directly overhead. If you can, try and get your workouts in earlier in the day. Studies show that the mornings are the best time to exercise.
"Research suggests in terms of performing a consistent exercise habit, individuals who exercise in the morning tend to do better," Dr. Cedric Bryant, chief science officer with the American Council on Exercise in San Diego, told WebMD.
It's important to also keep an eye on humidity. The higher the humidity, the higher the heat stress, and your risk of getting heat stoke goes up.
4. Wear loose, breathable clothing
- Heavy sweating
- Muscle cramps
- Fatigue
- Weakness
- Dizziness
- Headache
- Nausea or vomiting
- Cool, moist skin
Signs of heat stroke:
- Dry, hot skin (no sweating)
- Rapid, weak pulse
- Confusion
- Body temperature above 104 degrees F
- Seizures
- Unconsciousness
Dark clothing attracts heat, so keep it cool by wearing clothes that have a lighter material.
"When exercising in heat, what you wear matters," writes Erin Sund from the Academy of Nutrition and Dietetics. "Light-colored, sweat-wicking clothing is best for hot weather; dark, heavy clothes can make you even hotter. Gear like protective padding or a helmet also traps heat and raises your body temperature. If you have to suit up, shorten your workout intensity and duration."
Don't forget to put on your sunscreen before you head out.
5. Listen to your body
If you're feeling faint or dizzy, don't try to push yourself too hard.
"If you're coming down with a stomach bug or fighting a cold, be particularly cautious, since those conditions can make you more susceptible to heat illness," McDermott said.
He says that overheating usually happens during a game, a hard practice, or any place where there is pressure to perform and keep going. Heat stroke can strike without any mild symptoms. If you start to feel bad, even if you drank your pre-run slushie, stop exercising, drink some water, and get medical help if you don't start to feel better soon.
