Beat the Heat

It has been HOT and HUMID here in Georgia!! We are experiencing a little break now - only 93 for the high ;) Boot camps have been sweaty and my runs have been slow! I'm sure I'm not the only one feeling the effects of this weather!  There are, however, a few things you can do to help beat the heat and finish the summer strong:

1. Drink water before you start.  Hydration is the key to surviving the heat.  Within the 30 minutes before you start your workout make sure you are taking in water (coffee doesn't count!).  At least 8 oz for a workout lasting less than an hour, 8 oz for every hour more -- before you start!
2. eplenish more than just water throughout and after.  You sweat more just water make sure you are replacing important electrolytes as well.  Try to consume something during the workout.  If you wait until you feel thirsty, you are already dehydrated!
3. Resist the urge to wipe the sweat off your face.  As long as its not running into your eyes and causing discomfort, try to keep your face wet.  I know its gross, but you sweat for a reason.  Allowing the sweat to evaporate freely will cool you off.
4. Slow your pace to keep heart rate in check.  This one is for runners especially, but everyone should note: you should not workout at the same intensity as the temperature climbs.  Be mindful of your heart rate and keep it in your safe zone.  For a runner this generally means, for every 5 degrees over 55 your pace should slow by up to 10 seconds per mile.  It seems like a small amount until you notice that means when its 95, like we've been experiencing here, your pace should slow by over a minute! Your 9 minute mile can easily become a 10:30 pace! Don't beat yourself up over it.
5. Workout inside: Find the coolest place in your house, maybe your Living Room ;)  Take advantage of air conditioning if its available to you.  I have plenty of workouts designed for just that.
6. Switch to yoga.  If you can't beat 'em, join 'em.  Yoga is perfect for the heat.  That's why they can charge you an arm and leg for hot yoga.  The heat helps you stretch deep into your muscles!