Hot Weather Workouts?
Katy- Last Online: Jan 12 2012
Hot Weather Workouts?
Andrea- Last Online: Dec 12 2010
Sue D.- Last Online: Feb 01 2011
HOPE THIS HELPS!
Drink Plenty of Fluids
During hot weather you will need to increase your fluid intake, regardless of your activity level. Don't wait until you're thirsty to drink. During heavy exercise in a hot environment, drink two to four glasses (16-32 ounces) of cool fluids each hour.
Replace Salt and Minerals
Heavy sweating removes salt and minerals from the body. These are necessary for your body and must be replaced. If you must exercise, drink two to four glasses of cool, non-alcoholic fluids each hour. A sports beverage can replace the salt and minerals you lose in sweat. However, if you are on a low-salt diet, talk with your doctor before drinking a sports beverage or taking salt tablets.
I hear ya! It is crazy hot in FL in the summer. But it doesn't stop us crazy runners and cyclists. Where are you from? Have you been in FL summers before? I've lived in FL for over 25 years, and running and biking for nearly all of those years and more. Running requires getting up really early and trying to beat the heat before sun up (between 5-6:30 am!). I try to remember the poor runners in AZ that have to run at 3 am to beat the desert heat!
I always carry a fuel belt with water for shorter runs. For long bike rides (over 20 miles), or runs over 1.5 hours long, I bring both sport drink and water. Anything over 2 hours, and I bring my electrolyte tablets. (I like Hammer electrolyte capsules--easy to swallow on a run or bike ride) It helps me keep electrolytes in balance, and avoid heat illness. I switched to E-Fuel products a few years ago for sport drink and gels, and I haven't had any problems since. They have more electrolytes, and more calories per pack. BTW, I have completed 6 Half Ironman events, 10 marathons, and multiple other distance events. I am also a licensed Physical Therapist, and Certified Athletic Trainer. This did not prevent me from suffering from heat illness in the medical tent a few times over the years! Not fun, but a good learning experience of what NOT to do. I think we all have to learn how to deal with the heat and stay safe while we train. In the meantime, pray for an early Fall, and save your speed for the cooler temps! (I love November!) Happy training!