Proper Nutrition during Heat at Shape Up Fitness & Wellness Consulting

Running, Biking, Exercising in the Heat

It is getting hot in Charlotte. 85-91° F in mid-May. It is absolutely amazing. As usual people, complain about the weather, like we always do. It is too hot, too cold, too humid, too dry, it rains, it storms. Despite of all the complaining we usually still go out and about and work out….well at least nuts like me.

Since I have claimed nuthood (opposed to knighthood), I also have firsthand experience with the drawbacks that come with that. As much as I like to say that weather is just weather, there are certain rules that should be observed to accomplish the following things:

  1. Staying safe should always be number one
  2. Having fun should always be number two, let’s be honest most of us don’t get paid for working out and even if we did, heck who does not like to have fun?

The rules you need to pay attention to in the heat

  1. Work out early mornings or late at night. If the sun is directly blazing on your head and the asphalt is reflecting it back on you…not a good thing
  2. If you absolutely have to work out outside in the middle of the day:
    1. Wear head protection, preferably with cooling effects (check running stores)
    2. Keep the workouts at lower intensities
    3. Keep the workouts shorter < 30 min
    4. Make sure to hydrate appropriately (not wine 🙂  )
  3. If the asphalt or concrete is too hot for you to be on it barefoot it is too hot for your dog to be on it. Pay attention to that. You don’t want to get your best friend hurt. .
  4. Use sunscreen. I know you like the tan but do you really like the skin cancer 20 years later just as much?
  5. Hydrate and you may have to add some electrolytes to your drink when exercising in the heat due to heavy sweating. A carbohydrate / electrolyte mix seems to help with recovery after your workout.
  6. Wear appropriate clothing: dress as if it was about 20 degrees warmer than the thermostat reading.
  7. Wear sunglasses if you are running while the sun is glaring to protect your eyes.
  8. Listen to your body. At the first sign of not feeling so good just quit your workout. A single workout is not worth it. Symptoms are:
    1. Headache
    2. Nausea
    3. Fatigue
    4. Excessive Thirst
    5. Cramps and muscle pain
    6. Drenching sweat then clammy cold feeling skin

I have had the questionable pleasure to make plenty of mistakes while working out in the heat. It usually throws you back much further than an early end to a workout would.

Be safe when working out!

Have a great day,




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