It’s been really hot lately. Summer has definitely arrived! In Raleigh we’re seeing temperatures in the 100’s, with a heat index well over 100. Of course, it’s humid too.

So how do you still get in workouts with it that hot outside?

Well, people with full-time jobs and families may not have the luxury of just doing their workouts whenever. Sometimes you have to do your workout in the afternoon or early evening when it’s really hot outside, otherwise you won’t get it in.

For the past several years, I’ve been one of those people who didn’t have to deal with time constraints for my workouts… but now, well, I am forced to rethink when I am going to head out for my daily grind.

Here’s some things that I do to help minimalize the heat:

1. Wake up early before work and do your workout. Now, sometimes this is impossible because you may have a 3 hour bike ride scheduled and also a 7am meeting to attend. But, if you have a run or a swim that is going to take you about an hour, then why not just go ahead and wake up early? The bonus is that you are finished for the day when it’s over, and after work you can head home and plop on the couch.

2. Hydration begins before the workout starts. Of course, I’m drinking water all day long, but really making sure my electrolytes are in balance before I even go workout is key. I always take some endurolytes an hour or so beforehand, and I use nuun during workouts. Depending on how humid and hot it is, I’ll take more endurolytes during a workout. Everyone’s body is different, so what I do may not exactly be what you need. Experiment and see what is right for you.

3. Wait to go out if it’s just way too hot for you to tolerate. If it’s too hot at 4:00pm to go out for your bike ride, wait an hour if you can. The heat usually breaks around 5:30 or so, and an hour can make a huge difference. Sometimes just a couple of degrees will be really noticeable to me.

4. Location! Location! Location! Try to workout in a shaded area. Just this week I had some tempo workouts to do. Instead of suffering in the blazing hot sun, I chose my workout locations very carefully. One afternoon I ran on a very shade-covered trail near school. It was 4:00pm, and the run was very pleasant… even though it was at least 95 outside. Another afternoon I went to Umstead Forest where there was plenty of shade regardless if I was on the bike and bridal trail or the single track.

5. Use common sense. Don’t go out in heat that is absolutely ridiculous just for the sake of not skipping a workout. There is no sense in giving yourself heat exhaustion. Call up the coach and see if you can modify the planned workout and do it inside at a gym or ask if you can do something different all together. Make an executive decision if you can’t get a hold of your coach. You’re the athlete and you know your body best.

… And sometimes a rest day isn’t the worst thing in the world.