9 Exercise Tips in Hotter And Colder Climate When Traveling
When the weather turns hot or cold outside, you can still exercise outdoors; you just have to be smart about it. Cold weather exercising brings with it some considerations not found in warm weather, such as footing, breathing in cold air and dressing in layers.
3 Tips for Exercising in a Colder Climate Than You’re Used To
Running, jogging or even walking on ice and snow can be a recipe for an injury due to slipping and/or falling. Broken arms, legs, cuts and bruises are all too common with winter exercising. Try to select a trail or path that is relatively free of snow and ice. One of the worst surfaces is snow on top of ice, because you don’t realize the ice under the snow. Snow itself is less slippery if there is not ice under it. Choose a pair of shoes with good traction (not a slick sole) and a pair of moisture-wicking socks.
2) Breathing in Cold Air
If you are susceptible to respiratory issues, such as asthma or bronchitis, breathing in cold air can trigger an attack. Exercise during the mid-day when the temperature will be the warmest and wear a scarf over your nose and mouth. If really cold, choose to exercise indoors.
3) Dress in Layers
Dressing for cold weather exercising is kind of tricky. When first starting out, you want to have on enough clothes to keep from getting cold, but as you exercise and your body generates heat, you can start sweating and get overheated, if wearing too many clothes. Of course worse yet, once you stop exercising, you can get shivering cold really fast from being wet with sweat and even suffer hypothermia.
However by dressing layers, you can take off/put on clothes according to your body temperature. Wear a base layer of a good moisture-wicking dry weave-type apparel to keep your skin as dry as possible. Your outer layer should be wind/water resistant, but yet able to let your body moisture out such as Gortex®. The layer in-between is the transfer layer moving the moisture from your base layer to the outside layer where it can evaporate.
Don’t forget to include gloves for your hands and a stocking cap for your head.
Keep an eye on the weather forecast when contemplating exercising outdoors, especially the wind. Cold temperatures combined with wind creates wind chill, making the temperature much colder that what the thermometer reads, thus increasing your chances of suffering a cold-related injury.
By following a few simple rules, exercising in cold weather can be safe and enjoyable. Just be smart and use common sense.
6 Tips for Exercising in a Hotter Climate Than You’re Used To
Just as exercising in weather colder than you are used to can potentially cause some health issues, weather warmer than usual can cause some health issues too … some of which can be life-threatening, namely heat cramps, heat exhaustion and heat stroke – the last one being the most dangerous.
To prevent being a heat casualty, there are some things to watch out for when exercising in hot weather.
1) Time of Day
It is the coolest early in the day, so plan your outdoor exercising in the early morning. In many locations, as the temperature and humidity rises during the day, it becomes harder for your body to rid itself of heat through the evaporation of sweat. Because the air is already humid, the sweat on the skin can’t evaporate as fast and cool you down as much, thus increasing your chances for overheating and a heat injury.
2) Stay Hydrated
Getting dehydrated in hot weather is a recipe for disaster, but can easily happen. Water normally is the drink of choice, but in really hot weather you can lose a lot of electrolytes too along with water, so a drink containing electrolytes may work better to keep hydrated and the body in balance. Gatorade® or any number of sports drinks work well in hot weather.
3) Dress for Success
Dress in light-colored, lightweight, loose-fitting clothes made out of a moisture-wicking or dri-weave material to get as much moisture (and heat) off of your skin as you can.
4) Be Smart
While you may be a fitness guru (or at least think you are), if you are not used to exercising in hot weather, you may want to reduce the intensity along with the duration of your workout. It normally takes at least 14 days for your body to adjust to a new climate. Go at a light to moderate rate during this adjustment period and listen to your body.
5) Wear Sunscreen
While advisable to wear long sleeve shirts and shorts, be sure to apply sunscreen to exposed skin if you are going to be out when the sun is starting to heat up the day. Sunburned skin is not only very uncomfortable, but it doesn’t get rid of body heat through evaporation as well as non-burned skin. Also don’t forget to apply sunscreen on the tips of your ears, nose and be sure and wear a hat that shades your face and sunglasses.
6) Have a Backup Plan
For days when it is just too hot to exercise, take your workout indoors where it is air conditioned. If traveling. opt to use the hotel or resort’s fitness center or get a day membership at a local gym.
Use these tips to reduce your chances of suffering a heat injury. Not only can they be dangerous, but when once suffered, you are more susceptible to another one again. Exercising in hot weather is not something to be taken lightly. Be safe; exercise smart!