Trainer Lori Patterson holds all her boot camp classes outdoors. In the summer, the days are hot, the workouts intense and her advice simple.
Drink plenty of water.
“Hydration is No. 1,” Patterson says, when it comes to maintaining an outdoor workout routine through June, July and August, when high temperatures average in the upper 80s and can easily reach 100.
The early days of summer can be the most stressful, because we aren’t used to the sticky wallop of soaring thermometers and elevated humidity. It can take several days to adjust to the swelter.
Preparation is key.
“It’s water prior to exercise, during exercise and after exercise,” says Patterson, who founded her St. Peters-based Boot Camp Challenge in 1984.
That can mean up to 6 ounces of water every 15 minutes, says Chris Merli, executive director of the Safety Council of Greater St. Louis.
“You can lose 2 or 3 gallons of sweat per day working in the heat,” Merli says. “Don’t wait until you feel thirsty to start drinking.” That’s especially important for anyone over 40, the age when sensitivity to thirst starts to decline.
Hydrating should start as soon as you wake up, especially if you know you will be toiling outside — whether it’s with yard work, running, biking or even walking around the zoo. Then constantly replenish, says Merli.
Water is the best bet, though sports drinks are also OK. Avoid caffeine, which constricts blood vessels and can lead to dizziness, and alcohol, which is dehydrating.
Then dress for the weather. Workout gear should be lightweight and light in color, Merli says. “Performance” fabrics such as polyester and spandex wick sweat away from the body and dry quickly.
“We like to say ‘cotton is rotten,’” says Patterson. Or "Cotton Kills". “When you sweat, it will stick to your body and can lead to rashes and other skin issues. Performance materials really are worth it.
“And wear the least amount of clothing you feel comfortable in.”
Tank tops and shorty-shorts leave you more vulnerable to sunburns, though, so any exposed skin should be covered in sunscreen, Merli says.
“Put on plenty, allow it time to absorb into the skin, and use waterproof versions,” she recommends. An SPF of 30 is plenty as long as it is applied correctly. Higher SPFs don’t offer a significant amount of extra protection.
Finally, consider where and when you will be exercising.
Boot Camp Challenge classes are held in parks throughout the area, and Patterson tries to keep her trainees in the shade. She schedules her classes early, when temperatures are usually still hovering below sweltering.
The most brutal time is late morning through the afternoon, but “even evening can be a struggle on the hottest summer days,” she says.
Patterson advises you don’t go full throttle the moment you step out of the air conditioning. Warm up with a short jog until you break a light sweat. Then ease into the workout.
“If you need to, decrease the intensity and take more breaks,” Patterson says. “We manipulate our programs so they’re less intense” during the dog days.
Afterward, give your body some time to recover. Walk and stretch. Sip some water. A cool, wet cloth on the back of your neck or your wrists can help bring down your temperature.
Some folks face particular challenges in the heat, Merli says. Seniors and people with diabetes can be extra sensitive to warm temperatures.
Certain over-the-counter and prescription medications can hinder the body’s ability to cool itself or increase sensitivity to the sun. Antihistamines can impede one’s ability to sweat. Diuretics reduce the amount of water in the body, which can lead to dehydration.
And if you weren’t working out before Memorial Day, taking off for a long jog on a 90-plus-degree afternoon isn’t the smartest decision. But with the right preparation, there is no reason to curtail most outdoor workouts, Patterson says.
She recommends exercising with a friend or in a group — for safety as well as motivation and camaraderie. If you’re out on your own for a walk or a jog, take a phone and let someone know your route, she says.
Most importantly, says Patterson, be smart. Sometimes it’s best to just move your workout indoors.
“No one likes the treadmill,” she says. “But if it’s 100 degrees outside, what’s more important — working out or your overall health?”
TIPS FOR WORKING OUT IN THE HEAT
Hydrate before, during and after your workout.
Wear lightweight, light-colored clothing.
Apply sunscreen at least 20 minutes before you go outside.
Avoid the heat of the day, usually between 10 a.m. and 4 p.m.
Stay in the shade and take plenty of breaks.
Do not try to show off to other that you are strong and in great shape. Resist the temptation.
HEAT EXHAUSTION SIGNS
Dehydration and an elevated body temperature can quickly put a person in distress. Signs of heat exhaustion include dizziness, fatigue, headache, nausea and shortness of breath. Anyone experiencing those symptoms should be helped to a cool or shady place to rest and drink water.
Heat stroke is a more serious form of heat exhaustion. It has similar, but more severe symptoms and can also include vomiting, confusion and agitation. A person may stop sweating as the body loses its ability to cool itself. Heat exhaustion is a medical emergency; 911 should be called immediately.
Source: Occupational Safety and Health Administration