Exercising in the Heat and Why you Need to be Hydrated DAYS Before You Workout! (A Personal Story)

I did it!!

I accomplished a goal I had set a while ago to do the Grand Canyon top- to bottom- to top again.

There might be some people out there who think this is no big deal but I had never done it so I wanted too. You see I am such an interval guy I rarely do things that are long.

Over 18 miles and a change of 5000 feet elevation two times in one day seemed a little daunting to me. I have been to phantom ranch, done day hikes, and spent time in the Grand Canyon before but two things I wanted to do were to hike rim to rim to rim and do the Canyon in a day. One down one to go.

A rim to rim to rim really does require at least one overnight stay so with my schedule it was out of the question. Down and out in one day was a little more reasonable. I didn’t exactly pick the right time to take on this challenge as it is July in Arizona but it didn’t bite me too bad. It was 75 degrees to start 115 degrees at the bottom and then 80 when I got out.

I did run into a little trouble on the way out though.

Water is something that I prepared for with regards to carrying enough. That was not the problem. However growing up at sea level I don’t have a ton of experience climbing and dealing with altitude. There are just not that many mountains on Long Island. Hiking in the gneral parts of AZ doesn’t require a ton elevation change so not a great chance to train for a hike like this. Apparently I needed a little more oxygen in my muscles and therefore I need a little more H2O in my system so the last 3 miles I had to fight off some cramping. I Would rather have done this little jaunt without this troublesome hitch but it didn’t keep me from stopping.

It did get me to thinking (which I did a lot of on this hike… more on that soon)

“What do my clients know about working out in the heat?” So here are a few things you should know about exercising in the heat.

It is crucial to notice potential hazards that come with exercising in hot conditions. Knowing the do’s and don’ts of working out in the heat, can make the difference between enjoyable and dangerous.

Things you should do:

• Stay hydrated. Duh?!? But people don’t always know what that means
• If you’re thirsty then you are already dehydrated; drink before you feel a need to.
• Drink throughout the day more than during the cooler months and stick to non- caffeinated beverages, preferably water.
• Drink 15-20 minutes before beginning your workout and every 15 minutes throughout the exercise.
• Eat regularly. The heat can decrease your appetite, but it’s important to eat normally.
• Eat small meals 5-6 times a day. Include lots of fruits and vegetables. Aside from being nutritious, fruits also tend to help with hydration.
• Wear light, loose fitting clothes that can breathe and wick away sweat. Cotton is always a good choice.
• Wear sunscreen. Not only is a sunburn potentially deadly in and of itself… but it also hinders your bodies ability to stay cool.
• Common sense Rules! Don’t attempt strenuous activities that your body isn’t used to doing. Trying something new should not be done in extreme heat.
• Check the weather especially when the heat index registers in the dangerous zone.

Things Never to do:

• Diet by sweat. Bad idea. No matter how many wrestlers swear by it… it is simply a bad idea.
• Don’t ignore your body’s signals. Heat-related illnesses come with warning signs. Pay attention to them.
• Be sure to learn how to recognize them and what actions to take.
• When swimming you need liquids too. Just because your in water does not mean that you are well-hydrated. You need to regularly intake lost fluids when in the pool too.
• Avoid physical activity during the hottest part of the day, which usually is between 10 a.m. and 3 p.m. If you want (or need) to be working in very hot temperatures, don’t do it until you become acclimated.

In Arizona we have to deal with the temperature as a part of our daily lives so we get acclimated over time. I saw many people trek into the canyon for even 1 or 2 mile hikes with no idea that it takes longer to get out and they were not prepared. Working out in the heat is not a huge problem. It just takes a little more preparation.

If you have any questions about my trek, if you have done the Canyon and want to share your story or you just want to give me a high five…

REPLY BELOW. I would love to hear from you.