This blog post is here to help you dress for warm weather walks and runs! Warm weather can be a struggle because of the heat, but don’t worry – your body will do most of the work if you’re healthy. The first few weeks or days may not feel like it’s going well, but stick with it, and soon enough, you’ll feel great!
These expert tips will help keep you safe and healthy while working out during the hottest months.
UNDERSTAND “REAL FEEL” TEMPERATURE
Our bodies are good at keeping cool in the heat talented at keeping cool. But as humidity creeps up, it gets harder to sweat away excess heat. Christopher Minson, a University of Oregon Department of Human Physiology professor, says. Sweating isn’t just uncomfortable. It signals your body’s natural cooling pathway. Our bodies are good at thermoregulation, but only in high humidity.
Research has shown that the hotter your workout, the cooler you’ll feel. Minson suggests opting for a bike rather than running or walking when it’s hot outside. “That’s because the airflow is helping sweat to evaporate. The process, of course, isn’t 100% efficient, so.”
Exercising in hot weather can feel terrible, especially for beginners. To have an accurate idea of how hot it is, Use the National Weather Service’s Heat Index calculator to estimate what your actual temperature will feel like.
LEARN YOUR TOLERANCE
Everyone has different heat tolerance, so it’s important to dress for your needs rather than copying what others around you are wearing. Some people find that wearing long sleeves in order to stay cool doesn’t work because the fabric absorbs sweat, walking or running in the heat can feel terrible, but there’s good news on the horizon. “Everyone will have their own preferences in different heats,” says Minson. “As time goes on, you’ll see your body start adapting to hot temperatures.”
First, take note if the heat has had an effect on your workout routine. Tracking your exercise with an app will make it easier to recover afterward; you left out some important information. But what if you’re just starting out, or it feels unbearable? To avoid unpleasant feelings, here are a few tips you should consider when hitting the treadmill.
For beginners, here’s what to think about as you get prepped for walking or running, no matter the season:
1. SHADE YOUR FACE
Invest in a breathable, sweat-proof cap that provides sun protection and keeps the sweat out of your eyes. If you prefer to wear a hat or headband when you work out, be aware that the scalp is often left exposed to the sun.
2. UV PROTECTION FOR YOUR EYEBALLS
One of the most important preparations for exercise outdoors in the heat is sun protection. Check that your lenses offer UV protection. Expensive glasses may not be necessary for this.
3. TOP IT OFF
To avoid the worst of a hot or humid workout, you can always cover up exposed skin with sunscreen. An easy way to avoid sunburn is to wear light and loose-fitting clothes that cover more of your skin. Though it may feel like you can’t dress for the sweltering weather, many athletic brands are making lightweight clothing that is good UV protection and gets. “There isn’t anything that will wick away sweat as well as having a bare body,” says Minson. “But as important is sun protection, especially in terms of wearing short sleeves to cover skin.”
Clothes are your best weapons against the sun, according to the Skin Cancer Foundation. But make sure the clothing you’re wearing has UV protection: A plain white cotton T-shirt isn’t a great option for protection from the sun. For example, some athletic wear comes equipped with SPF 50+ (such as these from Under Armour and Columbia). If you are only going for a low length, consider wearing long sleeves to protect from UV. One benefit of this strategy is avoiding the need to reapply sunscreen.
4. CHECK YOUR FABRICS
Plan ahead by wearing light and minimal clothing. Make sure to slather on sunscreen, and let your body cool down by allowing air to contact your skin. When making a choice between fabrics, light-colored clothes and tighter-fitting clothes are ideal choices. If you’re a sweater, the fabric will saturate and weigh you down — both of which can lead to chafing. “Companies are opting for more fitted cuts in order to protect you against the heat,” says Minson. “The more challenging your workout is, the tighter clothing you’ll want to wear. If not sweating too much, looser clothes work better.”
If you’re trying to start a workout routine, the more aerobically fit that you are, the better your body is at handling hot. Invest in a fabric that will help wick away moisture from your body, and opt for clothing made of more breathable fabrics like cotton instead.
One final warning: Your torso is at greater risk from UV without sun protection, so apply a protective lotion or sunscreen!
5. CHECK YOUR SEAMS
When dressing for a shorter or cooler running, the seams on your shorts, sports bra, or shirt will be less uncomfortable. But, hot, sweaty, and time can lead to irritation. Here are a few ways to ease the friction. Give the shorts an extra long turn in the dryer to make sure that they’re not too tight? If you can’t exercise in the heat, do it after dark..’ It may be helpful to consider different lengths of shorts or using a chafe-proof stick to combat friction. One way to prevent chafing is by placing cloth tape over the seam that’s causing discomfort.
6. BELIEVE IN YOUR CLOTHING CHOICES
Studies show that your self-talk can affect how hot you feel. Dr. Stephen Cheung of Brock University found that using positive self-talk can help to decrease hot temperature discomfort when exercising. If you’ve ever felt overwhelmed by the heat, take comfort in your toughness, Alternate the station on your radio and tell yourself, “I’ve got this.” (And remember that if you’re feeling overdressed), studies have found that training in clothing more than necessary is a good thing throughout the long term. This will eventually help you out when it.
You don’t know when you’re going to need more water, so be sure to bring a bottle. The more fit your body is, the good it handles exercising in hot weather. It can mean the difference between finishing your run and having to call an ambulance.
8. TAKE PRECAUTIONS IN 90+ DEGREE HEAT
When going for a tough workout in this kind of heat., hydration packs are essential. Add as many ice cubes to your water bottle as you can, and drink at least 20 ounces of cold water each hour. Pick your clothing, so it is comfortable with whichever pack you use. A tank top with a vest can often lead to shoulder chafing, so it’s best to wear long-sleeve clothing, but don’t just look for a sweaty shirt designed for normal exercise.
To take the guessing out of how to dress for intense heat, exert caution with more prolonged activities. Walk or run at a slower pace on days when the weather is hot to make exercise more tolerable.
“Build up slowly,” says Minson. “Early in the season, a short run may feel like it is boiling hot at 70 degrees. But the heat won’t feel so bad as long as you continue to do aerobic exercise.”
9. PAY ATTENTION TO SIGNS OF HEAT STROKE
Monitor your body’s temperature as you exercise in hot weather. Here’s what to do when you start getting hot show signs of distress while walking or running: heat exhaustion, overexertion, nausea, heart palpitations. The Mayo Clinic has found that elevated heart rate, excessive sweating, and exhaustion could all be signs of potential heat-related illness.
THE BOTTOM LINE
Exercise in hot weather isn’t the most pleasant, but it can be done in a safe and healthy way. It’s important to prepare appropriately and stay mindful of your body’s feedback during exercise, especially in hot weather.