Exercising outside during a heatwave can be challenging. You might start your usual run or strength session but find yourself quickly drenched in sweat and struggling to keep up.
However, you can alleviate this discomfort by focusing on proper hydration and nutrition, as suggested by sports nutritionist Anita Bean. Here’s how to fuel effectively before exercising in the heat:
What to Eat and Drink Before Exercising in the Heat
- Aim to stay hydrated: Drink about 400–600ml of water gradually over two hours before your workout.
- For exercise lasting over an hour, consume a carbohydrate-rich meal 2-3 hours prior, like a bowl of muesli or overnight oats with fruit.
- If you have limited time (30-60 minutes pre-workout), a lighter snack such as a banana or toast with honey is ideal.
- Incorporate hydrating foods like melon, berries, or yogurt, and consider smoothies or isotonic drinks for easier digestion and hydration.
Fueling for Different Types of Exercise
- Short strength sessions (up to an hour): Hydration is key; a balanced meal beforehand generally suffices.
- Run (45–60 minutes): A light snack can boost energy.
- Endurance training (over 90 minutes): Start well-fueled and aim for 30–60g of carbohydrates per hour. Stay hydrated throughout.
Hydration Guidelines
- Everyone’s hydration needs vary due to differences in sweat rates. Start with drinking 400–600ml before exercising and drink to thirst during your workout.
- To determine your sweat rate, weigh yourself before and after exercise, adjusting for fluid intake.
- Avoid excessive drinking; over-hydration can be problematic.
When Are Electrolytes Necessary?
- Electrolytes are essential during prolonged, intense exercise (over 90 minutes) in hot conditions or for those who sweat heavily. They help in fluid retention and maintaining hydration.
- For shorter workouts, plain water is usually sufficient. Post-exercise, replenish fluids and electrolytes with a sports drink if significantly dehydrated.
Common Mistakes
- Starting dehydration is a major pitfall; many skip morning hydration.
- Under-fueling due to fear of stomach discomfort can hinder performance. A light, easily digestible snack is better than exercising on an empty stomach.
- Ignoring temperature conditions may lead you to maintain your usual pace. Adjust your training by slowing down or shifting your session to cooler parts of the day.
Warning Signs to Watch For
If you experience symptoms like dizziness, headache, nausea, excessive fatigue, or confusion, stop exercising. Move to a cooler environment, hydrate, and seek medical help if symptoms worsen, as this may indicate heatstroke.
By following these guidelines, you can handle exercising in hot weather more effectively, making your workouts safer and more enjoyable.
