#10 - How to train in the heat and humidity without melting down

man standing on sand dunes near mountains

Would you rather eat broken glass than work out in hot, humid weather? Is your training suffering because it's getting too hot to exercise outside? 

This summer especially, with so many gyms closed or off limits, a lot of us rely on outdoor exercise for our mountaineering training. 

So today, I'm going to share some tips to make running in the heat and humidity slightly less agonizing than a colonoscopy without Xanax. 

I'm not a magician. I can't make you into a super special unicorn from planet awesome who can walk through the flames of hell and not feel it. But I promise these tips will help!

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Producer’s note

I apologize for how many times I say “running” in this episode when I really mean hiking. I’m studying for my running coach certification, and running is clearly on my brain!

Resources Mentioned

The heat index

Use this chart to decide when it’s safe to exercise outside. Heat index takes both temperature and humidity into account. (There’s also a metric version.)

national weather service heat index chart

Other resources

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Recommended reading on the blog

Episode Sneak Peak

  • [3:08] Here’s why running and hiking in the heat feel so terrible. Your body has to cool you down, so it actually diverts your blood away from your muscles toward your skin. This means less oxygen to your working muscles, which makes them a little hypoxic. It’s actually a similar feeling to working out at high altitude.

  • [6:58] Is working out in the heat safe? Honestly, not for everybody! If you fall into any of these categories, see your doctor for guidance before you try it. I’ll also give you a quick overview of the heat index.

  • [9:59] When you’re hiking or running in the heat, it’s important to listen to your body and understand the signs of heat-related illness. Here’s a quick and dirty guide to heat exhaustion and heat stroke symptoms.

  • [12:35] Let’s dive into my tips for beating the heat. The first is knowing how to hydrate properly. This means drinking more than usual and also paying attention to sodium levels.

  • [15:03] Did you know you actually burn through your glycogen stores faster in the heat? Here’s how to fuel yourself in hot and humid conditions, including some tips on making your own delicious, portable snacks.

  • [18:02] What if you can’t actually work out in the heat (or just don’t want to)? Here are some alternatives to keep you cool — even while the gym is closed.

  • [19:43] If you will experience heat on your goal hike or climb, it’s actually possible to acclimate ahead of time. But you have to be careful! Here’s a common sense way to go about it.

  • [22:19] Are you training for mountaineering in the flatlands? Here’s one reason the heat may actually help you. It’s not exactly backed up by science, but I’ve heard it from several people who moved to Colorado (high elevation) from the flatlands.

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