BDB 100 | Training in Hot Weather

By Dr. Jay D. Geoghagan, Baptist Health Exercise and Sports Cardiology Clinic.

With summer approaching, many of us are gearing up for outdoor activities and training sessions. Whether you are preparing for a cycling race or just pushing your limits in the heat, it’s essential to take precautions to protect your health and well-being. 

For anyone preparing for a hot weather event, such as the Big Dam Bridge cycling race, Dr. Jay Geoghagan, a cardiologist at Baptist Health Exercise and Sports Clinic, shares four tips to help you stay safe.

1. Train in the Heat

It’s important to acclimate yourself to the heat. Some experts recommend a minimum of 10 training sessions before the event, while others suggest getting as many sessions as possible. Getting acclimated and training in the heat will help your body adapt to the heat and improve your performance on race day.

2. Get Hydrated

Hydration is not just a suggestion; it’s a necessity. Prioritize hydration before and during your training sessions to maintain your body’s fluid balance and prevent heat-related illnesses. Remember, sweating is your body’s natural cooling mechanism, indicating you’re working hard. So, be mindful of staying hydrated for your health.

3. Pre-Cooling

Consider using ice packs, bandanas, or wet towels to help cool down before your activities. Pre-cooling can help lower your body temperature and reduce the risk of heat-related stress during your race or training.

4. Active Cooling

Take steps to prevent your body temperature from rising too quickly to ensure that you stay a little bit cooler. 

By following these tips, you can help protect your heart and overall health during hot weather activities. Remember, your well-being should always come first, so take the necessary steps to stay safe and healthy while pursuing your fitness goals.

Read more about how to safely exercise in the heat on our BHealthy blog.