Minute 2: Don’t let the heat slow you down this summer
Studies show that 50 degrees Fahrenheit is just about the ideal temperature for running. Unfortunately, in most of North America, we won’t see temps that low again until fall. If you’d like to learn exactly how much the heat will slow you down, you may want to consult this heat effect calculator from Runners Connect. High temperatures are no joke for athletes, so if you need some tips on how to keep cool, read “Beating the Heat: How to Perform Well When It’s Hot.”
The most obvious step you can take is to increase your hydration levels. The key is to make the change early on. Give yourself several days of higher water intake before you go all out in hot weather. Chugging water right before your activity won’t suffice, since your body needs time to properly absorb it. Moving on, a bad sunburn can really kill your desire to get outdoors and move, so look for clothes that protect against UV light. If you thought SPF only applied to sunscreen, then you need to read “How to Choose Sun Protection (UPF) Clothing.” Not all fabrics are created equal, but this article explains the best options for sunny days.
The last tip we’ve got is a technique called heat acclimatization. Just like mountain climbers who slowly adjust their body to lower oxygen levels, you should adapt to the heat gradually. Take a look at “How to Hijack Your Physiology to Become a Smarter Sweater in the Heat.” The good news is, your body can sweat more and keep you cooler after only 8 to 14 days of training for about an hour a day.
Source: Six Minute Mile Newsletter