With a heat wave hitting Columbus, hitting the gym can feel like stepping into a sauna. But don't let the heat derail your fitness goals! With proper preparation and smart strategies, you can still have an effective and safe workout.
Here's how to best prepare before and during your hot gym sessions:
Before Your Workout: Fuel and Hydrate
Pre-Hydrate Like a Pro: This is perhaps the most crucial step. Start hydrating well before you even think about stepping into the gym. Aim to drink 16-20 ounces of water or a sports drink 2-3 hours before your workout, and another 7-10 ounces 10-20 minutes before you begin.
Don't Forget Electrolytes: When you sweat in the heat, you're not just losing water, but also essential electrolytes like sodium, potassium, and magnesium. For workouts lasting longer than 60 minutes, or if you're a heavy sweater, consider incorporating an electrolyte supplement or a sports drink. Foods like bananas, oranges, and watermelon also provide natural electrolytes.
Smart Fueling: Opt for easily digestible carbohydrates and some protein about an hour before your workout. This provides sustained energy without weighing you down. Think a piece of fruit, a small smoothie, or a handful of whole-grain crackers. Avoid heavy, fatty, or sugary foods right before your session.
Dress for Success: Choose light-colored, loose-fitting, and moisture-wicking clothing. These fabrics help your body cool down by allowing sweat to evaporate more efficiently. Dark colors absorb heat, making you feel even hotter.
During Your Workout: Listen to Your Body and Adjust
Consistent Hydration is Key: Don't wait until you feel thirsty to drink. Sip water regularly throughout your workout, aiming for 7-10 ounces every 10-20 minutes. Keep a water bottle easily accessible.
Listen to Your Body's Signals: The heat can make workouts feel more challenging. It's vital to pay close attention to how you're feeling. If you experience dizziness, nausea, lightheadedness, excessive fatigue, or muscle cramps, stop immediately. Find a cool spot, hydrate, and rest. Pushing through these signs can lead to heat exhaustion or heat stroke.
Modify Intensity and Duration: You might not be able to perform at your usual intensity or for your usual duration in a hot environment. Be prepared to scale back your workout. Lower the weights, reduce the cardio intensity, or take more frequent and longer breaks. It's better to have a slightly less intense but safe workout than to push too hard and risk injury or illness.
Take Breaks in Cooler Areas: If possible, utilize any cooler spots in the gym, like near a fan or in an air-conditioned lobby, for your rest periods.
Cool Down Strategically: After your workout, continue to rehydrate with water and electrolytes. Taking a cool shower can also help bring your body temperature down.
The Morning Advantage: Beat the Heat
If your schedule allows, consider scheduling your gym sessions for the morning. The gym, even without perfect air conditioning, will generally be cooler earlier in the day before the heat outside has fully permeated the building and before peak usage heats things up further.