How to Exercise in Extreme Heat and Maintain Performance
Stay safe and maintain performance during extreme heat with these hydration tips from The Dairy Alliance.
The dog days of summer are coming, with some of us in the Southeast already experiencing record highs. With summer camps in full swing and back-to-school practices rounding the corner, some might ask, “Is it safe to exercise outside in extreme heat?” A temperature that is “too hot” to exercise in will differ between individuals based on their level of heat tolerance, as well as the relative humidity. Eighty degrees with 85% humidity would be miserable for many people, whereas 90 degrees with 30% humidity would be tolerable for many conditioned individuals. Always follow local guidelines regarding extreme temperature warnings. A key to exercising in any temperature situation, especially extreme heat, is staying hydrated. Read on to learn some tips on how to exercise safely in extreme heat.
Preparing for Exercising in Extreme Heat
Begin hydrating at the start of the day with a glass of real dairy milk at breakfast and include other carbohydrates such as fruit or oatmeal and additional protein (egg, turkey bacon, chicken sausage). Milk’s natural electrolytes, carbohydrates, and high-quality protein make it more effective at improving hydration status and keeping you hydrated longer than water and sports drinks. Alternatively, mix up a protein breakfast smoothie using real dairy and fruit to provide carbs, electrolytes, and fluids to top off hydration levels before exercise, or 100% fruit juice, whey protein powder, and fruits.
Leading up to and during exercise, sip on water for adequate fluid to manage heart rate and sweat rate during exercise. Incorporate salty snacks throughout the day to maintain sodium levels, such as pretzels, salted nuts, cheese and crackers, and beef jerky, as well as to promote energy balance.
If exercise lasts longer than 60 minutes, this is the time to incorporate a sports drink containing carbohydrates to provide fuel to muscles and replace electrolytes lost in sweat.
Post-workout, chocolate milk is a great choice thanks to its extra carbohydrates to begin replenishing diminished glycogen stores, protein to rebuild muscle, as well as electrolytes and fluid to rebalance hydration status. A smoothie made with white or chocolate milk can also be a great choice post-exercise to provide carbohydrates, protein, and fluid volume like this Peanut Butter Cup Protein Smoothie.
Be sure to eat a varied diet with lots of color throughout the day, incorporating high-water fruits and vegetables like cucumbers, tomatoes, lettuce, grapes, watermelon, and berries. Drink milk or 100% fruit juice at meals to provide nutrients in addition to hydration status. Lactose sensitive? Choose lactose-free milk to help you stay hydrated. It has the same refueling and hydration power as regular milk but without the lactase that some people struggle to digest.
Tips for Safe Exercise in Extreme Heat
While hydration is a high priority for exercising safely in extreme heat, there are other precautions you should consider to protect yourself as well.
Dress appropriately—wear lightweight, light-colored, loose-fitting clothing.
Apply sunscreen—preventing sunburns prevents the body from needing extra nutrients to heal from the burn so they can be used to repair and recover from exercise. You might also consider wearing long sleeves to protect your skin.
Wear a hat to protect your face.
Time of day—when possible, exercise early in the morning (before 9 am) or late in the evening (after 7 pm) when the sun's rays are not as intense and temperatures tend to subside.
Know and watch for signs of heat exhaustion, and take appropriate action.
With these tips in mind, you can stay hydrated through a workout and be prepared to face extreme heat while still enjoying exercise!
Ethan Mattingly, MS, RD, LDN
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