Tips for working out in the heat

Sleep Nugget 101-2.png

Please approach your training with care and caution as we continue to experience record high temps in Seattle.

WE RECOMMEND:

  • Drink 16oz of cold water upon rising (add !)

  • Decrease normal consumption of caffeine

  • Carry a water bottle with you everywhere. Add ice, cucumber, lemon, watermelon to make it taste great! We drink a min of half our bodyweight in oz. on a normal day. It would be wise to increase this amount during a heat wave. We love our YETI or any insulated water bottle.

  • Add electrolytes (with zero added sugars) to your H2O from Amazon or a natural foods store like PCC, that provides necessary electrolytes: sodium, calcium, chloride, potassium, magnesium, and phosphorous.

  • Before training, take a cold shower leaving hair wet

  • The earlier the better! Train in the AM

  • Wear loose, light weight clothing made of cotton

  • Take breaks often and stand in front of fans

This week at FH, we are running several floor fans and outtake fans to increase air flow. All overhead lights will remain off and we will train in the natural light. Please arrive with a full water bottle (ideally one that keeps ice) and an understanding that your body will need more breaks.

Our goal this week is all about managing our body smartly while training in this heat.

Know your limits. Listen to your body and if you begin to feel dizzy, nauseous, or tired, give yourself a break. Taking some time off for rest is better than overdoing your workout and getting sick or injured and having to stop working out altogether.

Understand your medical risks. Certain medical conditions or medications can increase your risk of a heat-related illness. If you plan to exercise in the heat, talk to your doctor about precautions.

Molly Kieland