My soccer game was canceled last night because the humidex ran at 42 degrees Celcius (and that was at 7 pm!). So a teammate and I headed to a patio for mojitos and green apple salad’not exactly the exercise equivalent I was looking for, but a good time nonetheless. While a part of me was literally ‘cool with it,’ I couldn’t help but think about how a week went by and I didn’t get to play. I asked Rod Macdonald, vice president of Can-Fit-Pro, for his advice on exercising in the heat. He offered Best Health readers these five tips:
1. Train early. Avoid outdoor exercise after 10 am. Early mornings are usually cooler and smog will have partially dissipated from the day before.
2. Drink lots of water before, during, and after exercise. A good rule of thumb is to drink one cup of water every 15 minutes during exercise (your urine should be somewhat clear).
3. Wear a hat, sunscreen and loose clothing. This will all help avoid a sunburn and keep your skin cool (just watch for chaffing or heat rash in your armpits and on your legs.
4. Lose the ego. A heat alert is not the time to challenge a friend to a hilly 10-k run at high noon. It won’t help you get closer to your goals, but smart planning and being adaptability will.
5. Train inside. Even though we only get short summers in Canada, training for a few days indoors could be a good idea. In an air-conditioned gym, you can push yourself as you normally would.
And here are more tips to keep you cool, fit and healthy:
‘ Even though it’s hot and food is likely the last thing on your mind, eat before you exercise. Here are some refreshing and energizing pre-workout snacks. (Best Health)
‘ Keep your body cool by staying in the shade and find a breezy place. (Healthy Alberta)
‘ Remember that it’s okay to mix your exercise routine up. Too hot? Head to the recreation centre swimming pool. (Best Health)
‘ Don’t use sweat as a measure of calorie burn. Perspiration signals a rising body temperature, not necessarily an increased calorie burn (even though most of us will sweat as we work harder). (Best Health)
‘ Stop exercising in the heat and seek medical attention if you have severe muscle contractions, usually in the legs or abdomen, get dizzy or weak, or you get a headache. (Red Cross)
‘ For more hot-weather tips, check out the video (above) from Health Canada.
What are you doing to beat the heat this summer?