Play it Cool

Taken from English Bay last Wednesday

Top 10 Ways to Stay Active in the Heat

1.  It’s about time.
I find that Vancouver is usually warmest between 1pm and 5pm, so I avoid exercising outdoors during the hottest time of the day. I wish I could run in the morning when its less humid and cooler, but I am not at all a morning person.  Instead I try to wait until after 7pm when the sun begins to set.  

2. Portion control. 
When it’s really warm, I try to do multiple shorter workouts instead of one longer, more intense one. 

3. Stick to the shade.
This may sound silly, but when I’m running in a residential neighbourhood, or even along the seaside path, I run where ever there is more shade.  The shade is marginally cooler than in direct sunlight, but I’ll take all the coolness I can get.

4. Hydrate, Hydrate, Hydrate.
I drink much more water when it’s hot out anyways, but I try to drink even more before I’m going to workout.  I try to bring water with me when I’m running, even though I hate carrying my water bottle, I’m usually thankful at the midpoint that I brought some water.  I also tend to drink coffee in the morning, which is a diuretic, meaning it dehydrates the body, so I drink even more water to counteract the caffeine.

5. Less is more.
To keep as cool as possible, I wear loose fitting, light breathable clothing to maximize airflow.  Lighter colours reflect the sun and keep me cooler, where dark colours absorb the sun and add to the heat. Dry fit fabrics help wick moisture away from the skin, keeping me much cooler than cotton.   

6. Take it easy. 
When it’s really warm out, I take more breaks than I normally would.  Thankfully, I get tired much faster when it’s hot, so my body tells me when I need to rest. 

7. Switch it up.
Sometimes it is too hot for a run.  I try to choose cooler activities that are less intense when it’s particularly warm, such as swimming, or leisurely riding my bike along the water.

8. Head to the water. 
Air near the water feels cooler, whether it is or not, I don’t know. But it doesn’t feel as humid or hot near the ocean so that’s where I run.  I’m always so tempted to jump in at the end of my workout, one day I just might.
 
9. Into thin air. 
I don’t have asthma but I definitely notice a difference in my breathing when the air quality is poor. If you have asthma or other breathing difficulties, try to avoid exercising outdoors if the air quality is poor.

10. Listen to your body.
I tend to get physically exhausted way before any of these symptoms develop, but it’s important to know the signs of dehydration and heat exhaustion so you can prevent heat illness. 
• headache
• confusion or lack of concentration.
• loss of muscular control
• oversweating followed by not sweating at all
• hot and cold flashes.
• upset stomach, muscle cramps, vomiting, dizziness