Tips for Exercising in the Heat > FitLife of Colorado

Remember that heat from the sun, air temperatures and humidity, as well as type and intensity of work must be considered when planning activities.
Choose activities that are at a lower intensity when it is especially hot.
A heart rate monitor can be a helpful tool when exercising to allow you to monitor your response to heat. At high temperatures, your heart rate can increase significantly.
Wear lightweight clothing that is also light in color. Try some of the new moisture wicking fabrics.
Avoid exercising during the hottest part of the day (usually between 2pm and 6pm). Limit activity as well when it is very humid.
Gradually acclimatize your body.
Look for alternative indoor activities when it is extremely hot. Try walking in the mall or using home exercise equipment.
When walking or running outdoors, try to stay in shaded areas where there is less direct radiant heat.
Drink plenty of fluids before, during, and after activity. Drink 8-12oz of water 2 hours and then 12 oz of water 15 minutes prior to exercise. Remember, cold water is more readily absorbed than warm. Bring water with you if you plan a longer exercise session or if it is extremely hot. You can easily monitor fluid losses with weight checks. If weight loss is greater than 2 pounds after exercise dehydration is expected. Electrolyte replacement beverages or sports drinks are not necessary unless you are exercising more than 60-90 minutes.

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FitLife of Colorado • Angela B. Moore, M.S.,R.D. • 5650 Greenwood Plaza Blvd Ste 250B Greenwood Village, CO 80111 • 720-201-1128