Breaking a sweat under the scorching sun is risky. And, with Arizona’s monsoon season, it is even riskier. Those days that seem a little cooler due to monsoon weather are also a bit more humid, which can have an averse impact on your workouts – and your health!
The hotter it gets, the more Exertional Heat Illness (EHI)—an umbrella term for heatstroke, heat exhaustion, heat syncope, and heat cramps—can interfere with your training and your health if you don’t take the right precautions.
Know what to watch out for
If you know what the early signs of EHI are, makes it more likely you won’t suffer the effects of it. The start of a headache, or feeling weak or tired – or dizziness, nausea, or lightheadedness, are all signs of heat exhaustion. And, if you ignore those signs, then blackiing out or being disoriented are signs of a much more serious (and sometimes fatal) condition known as heat stroke.
If you start to feel any of those symptoms, stop immediately, move to the shade or into an air-conditioned location, get rid of excess clothing that might hold any heat in – and lie down. Lay flat on your back, elevate your legs – and rehydrate. Then. once you feel better, don’t exercise in the heat for one full day.
Work out with a partner
Woring out with a partner is a great way to push each other to hit your workout goals. But in the heat, it’s also is a good safety reason as well – as if something goes wrong, there’s someone there to help you. And, your partner can also be a voice of reason, stopping you from overdoing it in the first place!
Make sure you are fully hydrated!
What happens when you workout? You sweat! What happens when you workout in the heat? You sweat more! Your body sweats to help keep your body temperature in check. Lack of hydration interrupts this process. Drinking plenty of water during your workout in the heat not only cools you down, it improves your ability to sweat as well! It’s recommended that you drink 16-20 ounces of fluid per pound of body weight lost during exercise.
Keep in mind – start hydrating a couple of hours before your workout. If you start to feel thirsty – you’re already dehydrated – and it may take a bit of time for the water you drink to re-hydrate your body – so by hydrating ahead of time, as well as during your workout, you minimize the chances of being dehydrated.
Choose the right time of day
Working out at the hottest time of day is miserable. Instead, try to workout first thing in the morning or late in the evening, when it’s cooler out.
This time frame normally correlates with the average work schedule: If you don’t feel like going for a run at 6 a.m. before work (we understand completely), you can do it in the evening when you come home. And for those on the night shift, you can finally exercise outdoors when you wake up.
Work out inside!
Fortunately, there’s plenty of high-quality fitness equipment to allow you to workout indoors, such as on a treadmill or elliptical, or if you’re looking at strength training, a home gym or functional trainer. Staying cool while you workout allows you to focus on your workout plan, rather than on whether or not your overheating. Fitness 4 Home Superstore offers a wide variety of cardio & strength equipment for your fitness needs. Visit one of our Phoenix area locations to learn more about home fitness equipment that can help you avoid those hot, miserable summer workouts!
