Hi there,
Welcome back to “Hey Coach Darren” – the advice column where I’ll be sharing my top three tips on a different topic each week, inspired by real-life scenarios from our current members (and you)!
With the current heatwave affecting many of you, it’s more important than ever to balance your health and fitness goals while staying safe in the hot weather.
Exercising outdoors can be challenging when temperatures soar, but with the right strategies, you can continue to stay active and healthy without overheating. This week, I received a great question from one of our FitTRAC members who’s been struggling with this very issue:
“Hey Coach Darren, I’ve been struggling to keep up with my outdoor workouts and activities due to the recent heatwave. Luckily I still have my FitTRAC workouts multiple mornings each week, but I’m also used to running, playing golf, and pickleball, and the high temperatures are making it really tough.
Summer is typically my favorite season for a lot of my outdoor activities too, but this summer I have been feeling drained much quicker than usual. Can this also have something to do with my age?
I’m concerned about getting overheated or dehydrated. I’m also worried about losing my progress and haven’t been able to modify my routine to stay safe.
How can I stay cool while still sticking to my fitness routine and favorite activities during this hot weather?”
With this heat projected to last, the timing of this question couldn’t have been better. And what better time than the summer to spend some time outdoors! So here are some tips to help you do that safely:
Understand Age-Related Sensitivities & Optimize Nutrition and Electrolyte Intake: As we age, our bodies can become less efficient at regulating temperature, making us more susceptible to heat-related issues. It’s important to be aware of these changes and take extra precautions.
Older adults may not feel as thirsty and may have a slower response to overheating. Ensure you’re drinking water regularly, even if you don’t feel thirsty. Monitor your body’s signals closely and avoid strenuous activities during extreme heat.
Your diet plays a crucial role in how your body handles the heat too. Focus on eating hydrating foods like fruits and vegetables, which have high water content. Ensure you’re also getting enough electrolytes, especially if you’re sweating heavily. Incorporate drinks or snacks that provide sodium, potassium, and magnesium. This can help maintain your energy levels and prevent dehydration during prolonged outdoor activities.
Use Cooling Accessories: Invest in cooling accessories like a neck cooling wrap, cooling vest, or even a portable misting fan. These items can help lower your body temperature during outdoor activities. Cooling wraps and vests can be worn during exercise, while misting fans are great for quick cooldowns during breaks. These tools can be especially helpful during long sessions of golf or pickleball.
Pace Yourself and Take Breaks: Adjust the pace of your activities to accommodate the heat. Instead of pushing through your usual intensity, slow down and incorporate more frequent breaks. For example, during a run, take short walking intervals every ten minutes to allow your body to cool down. When playing sports like golf or pickleball, take extra time between holes or games to rest in the shade and hydrate.
Remember, it’s all about staying safe and adapting to the conditions. By taking these precautions, you can continue to enjoy your favorite activities and maintain your fitness progress, even in the heat. Stay cool and keep moving forward!
Stay tuned for next week’s “Hey Coach Darren” where I’ll be sharing more valuable tips to help you become happier, healthier, and stronger.
Stronger Together,
Coach Darren
P.S. Do you need help with your health and fitness? Just hit ‘Learn more’ and I’ll be sure to give you some tips in an upcoming ‘Hey Coach Darren’ blog post.