April 2012
The summer of 2011 was my first living in beautiful southwest Florida. While it is a spectacular place to live, the summer heat and humidity are not for the faint of heart, or should I say, faint of heat! Living in an inhospitable environment means you have to adapt coping mechanisms if you want to survive. For me, this meant how could I run in the heat and humidity of the summer and not only survive, but thrive.
Exercising in excessive heat and humidity can be dangerous if you are not equipped to do so. After having a few episodes of stomach cramping, shortness of breath and dizziness while running, I realized I had to do something different since I was experiencing signs of heat exhaustion, the precursor to heat stroke, a potentially life-threatening condition. While I am not a runners-runner, I am someone who enjoys being outside while exercising and running has become one of my favorite ways to exercise outdoors. I love practicing informal mindfulness while running- paying attention to my breath and how my body feels. I also enjoy paying attention to the wildlife around me, particularly the beautiful birds and plant life. My favorite place to run is on the beach where I can see and hear the water and watch the pelicans dive for their meals. Because I did not want to give up this part of my exercise regimen, I had to figure out how I could continue to run in the heat and humidity of the summer and still enjoy it while not damaging my body.
Here are the things I learned this summer about how to manage in the heat and humidity. This is not medical advice and you should discuss physical activity with your primary care provider before starting an exercise routine, especially during the summer months.
1. Get out as early in the morning as possible, as long as it is safe to do so. I am not one to get out by 7 a.m. to run, but it is great if you are a person who can do that. My goal was to get out by 9 a.m. each morning when the temperature was still in the high 70’s to low 80’s.
2. Wear sunscreen with a high SPF that blocks UVA and UVB rays. Because of where I live, I use SPF 70. Because your face is particularly vulnerable, be sure not to miss all areas of your face including the front and back of your neck. Apply sunscreen 30 minutes before going outside to give it time to absorb.
3. Although this item is not particular to tolerating heat and humidity, it is just as important. Apply mosquito repellant if you are in an area where mosquitoes are prevalent in the summer, which is pretty much anywhere. If you can tolerate 25% DEET, use it all over the exposed areas of your body. Mosquitoes do carry disease so this is an important step to keep yourself healthy if you are outdoors in the summer months. I go outside to spray myself with repellant before I run. The difference between wearing and not wearing mosquito repellant is amazing. The stuff really works!
4. Wear breathable, light-colored clothing. You body needs to be able to cool itself through evaporation when it is hot. Sweating is the mechanism the body uses to achieve this. If your clothing traps moisture against the skin, then your body is unable to efficiently cool. Dark clothing absorbs light (i.e. heat) while light clothing reflects light (i.e. cools). Did you ever wonder why people living in the Middle East often wear long white clothing with full sleeves when it is so hot? It is because they are keeping cool with light-weight fabrics that are reflecting light. This is also an excellent way to protect your skin from sun damage and mosquitoes. I don’t recommend running in this attire unless you have to, but you get the idea that the right clothing plays a part in tolerating heat and humidity.
In my next blog I’ll pass along a couple of other things I learned about exercising in the heat and humidity, such as the importance of hydration. What have you found to be helpful when you exercise outdoors in the summer?