Our summers seem to be getting hotter and much more humid. With July next week, we are sure to have many more hot and humid days, where being cognizant of the conditions while you work out is a must.
Working out in extreme heat and humidity can be dangerous due to heat exhaustion.For us as recreational CrossFitters, simply looking to improve our fitness level and live a healthy and happier lifestyle, its not worth it. This doesn’t mean that you shouldn’t workout for the next 2 months; Just follow the guidelines below to make sure that you are doing it safely!
1 – Stay Hydrated.
Your body cools off by producing sweat. As long as you are staying hydrated, your body is able to cool itself. If your body can’t cool itself, it begins to store heat inside causing your core temperature to rise and put your organs and Central Nervous System at risk.
Here’s what your going to do. 2 hours before you come and workout, drink at least 20 ounces or 750ml of water. As your driving to the gym, or prior to the warm up, get another 8 ounces/250ml in to top up the tank. During your Wod, try only to take a gulp here and there. Don’t get 5 minutes into your workout and chug another bottle.
The best way to determine your hydration levels is the colour and frequency of your urine. Urine should be relatively clear and occurring no more than every 2-4 hours. STAY HYDRATED!!
2 – Slow Your Role.
In the big picture, no matter what you tell your friends you do at the gym, none of us are going to the CrossFit Games. When its blistering hot out, don’t expect to PR your “Helen” time. Understand the situation, stay at a nice steady pace and get the work done. Your health and physical well being is everything. It’s not worth jeopardizing it over one workout.
At the same time, try not to get caught up in the moment and with the abilities of others in your class. You have no idea what their tolerance to heat is so don’t try and keep up if you know its going to hurt you!
3 – Time of day.
If your schedule can allow for it, workout earlier or late in the day. Luckily, we just introduced a 5:30am class where, it won’t be perfect but it will be much cooler than the 3:30pm class in the middle of the afternoon! If mornings are not for you then try and get in after 7pm.
4 – Asses your previous Day.
In the summer months, planning and being prepared goes a long way. It isn’t enough to know how you feel just before working out in the heat. Similar to tip 1, hydration and eating is a bigger picture than just the previous 2-4 hours. Just because you drank that 20 ounces of water before coming to the gym doesn’t mean you are hydrated enough to do an hours worth of fitness. Did you drink enough water the day before. Are you putting the proper nutrients in your body to fuel your workouts and recovery?
Did you do a long sweaty partner workout the day before? It’s very important for those who exercise regularly to take into account the physical activity, fluid ingestion, and diet of the previous day. You could be dehydrated or fatigued even prior to exercising, which could get you into trouble faster on a hot day!
So in conclusion, and needless to say, this is going to be a hot and sweaty summer. Do your due diligence and prepare yourself the best you can. Use common sense and listen to your body. Wear light and comfortable clothing that doesn’t trap in the heat. And always bring a water bottle with you! And don’t forget to bring it home as well 😉
To a healthy summer of training,
Coach Dave
