Tips to Beat the Heat

This week we're looking at record high temps here in Las Vegas, and what better time to talk about how to stay safe when you're working out in the heat? Whether you're running outside, spending a day swimming in a pool, or even hitting the gym, high temps mean you have to take some extra precautions to keep yourself safe when working out! Here are my top tips:

Don't wait to hydrate!  Regardless of where and when you workout, it's important to START hydrated. That means you're working on keeping yourself fully hydrated before you even lace up your shoes. You cannot afford any level of dehydration in the heat. My favorite way to check? Look at your pee (sorry, it's not glamorous). The goal is a pale yellow. Too dark and you're on your way to dehydration, clear isn't the best either. Yes, you CAN over-hydrate--it's a real thing--so the best way is to keep on top of your pee and let your body be your guide.

It's NO fun in the sun.  Don't workout at the hottest part of the day, and if you're headed outside, go out in the dark. I personally prefer early morning because even the nights are still hot here in Vegas. Be sure you take precautions like wearing lights and dressing in bright colors.

You need more than water.  Water is not enough, especially if you sweat a lot, it's really hot, or you're working out for more than an hour. This is why Gatorade and other sports drinks were invented! Your body needs salt, electrolytes, and sugar to sustain itself during these workouts. Also, skip the low calorie junk--it's all chemicals! I prefer to dilute the full-strength stuff and just control the portions. Read your labels to make informed choices. My personal fave right now is Nuun tablets, especially because they are so easy to carry around everywhere.

Slow down.  Yes, this pertains to running, but it really is a tip for all workouts. When it's hot, you just need to slow it down! It's no coincidence that races are few and far between in the summer (well, and in the winter). It's because this is not the best time to go for a PR. Slow it down; just get the miles under your belt and the rest will come when the weather cools off.

Dress for success.  Take advantage of technology and get yourself some sweat-wicking clothes that help keep you cool. Don't forget to strap on your favorite water belt too--you never want to be without fluids in the heat!

Plan ahead. This can encompass so much, but for now, let's just keep it to planning ahead for what you might need during your workout. For me, that means planning a route that has parks with water fountains, keeping a few dollars on me so I can stop and buy a drink if I need it, and making sure I have plenty of fluids and fuel for after my run.

That's the best I have! What about you? Do you have any other tips for beating the heat? Stay safe this summer!!!