Allowing yourself to get overheated during training is not cool. It's reckless. Heat exhaustion (or worse) does not help your fitness and will keep you from achieving results. It could also kill you. Here at JUNK we like to keep it pro. Amateurs think it's cool to abuse their bodies in the heat, claiming they have the tolerance to conquer all. Pros know what's important: keeping training on track during summer months and staying competitive in events where there is no escape from the heat. Here are our 6 Pro Tips for Training in the Summer Heat.
Hydrate BEFORE the Workout
During summer it's essential to stay hydrated around the clock. You don't want to begin a workout dehydrated because you'll never catch up in the heat. Get a fancy water bottle and commit to hydrating yo-self!
Train During the Coolest Part of the Day
You don't get extra points for sweating it out in the heat of the day-- you actually look like an amateur. To stay in shape during the summer months your best bet is to train in the early morning hours before the sun creates the oven effect. If this isn't your usual time of day it's an opportunity to constantly vary your routine.
Wear Fabrics that Will Keep You Cool
That means light colors to reflect the sun rather than absorb it and moisture wicking materials. JUNK headbands are all made from performance fabrics that wick moisture to keep the sweat out of your eyes and cool you down. You'll be able to stay in the zone instead of constantly stopping to wipe the sweat from your eyes.
Devote Time to Acclimatize
If you're preparing for a competition that requires baking under the summer sun, gradually increasing your heat exposure during exercise will improve your tolerance and your athletic performance. The American College of Sports Medicine recommends training in the heat for 15-40 minutes the first two days and gradually increasing the time to achieve a 2-4 hour training session by Day 14.
If you're exercising for more than 90 minutes guzzle an 8-10 ounce sports drink to replace electrolytes lost in sweat. Invest in a good quality electrolyte powder mix-- not some cheap sugary bottled concoction.
Act Like A Pro
The first step to being a pro is acting like one. Plan ahead. Be organized. In extreme heat it's difficult to carry all the water you're going to need. Drive the course before you begin your bike ride or run, hiding ice filled water bottles along your route. (Golf courses are great sources for food and water along the way.) Park your car in the shade and pack a cooler filled with ice water and a towel so you can quickly refresh, cleaning off all the dirt and salt on your skin when you return.