Despite being a Florida native, the summer sun and heat are more than I can handle sometimes. Exercising outdoors is beautiful, but I know I need to plan ahead in order to train smart.
If you’re looking into stepping up your fitness and have decided to brave the Florida heat as well, this one’s for you. From one amateur to another, here are some tried and true tricks for beating the heat (or at least making it slightly more bearable):
Timing is everything
I am a night owl by nature and for a long time, I flat-out refused to get up any earlier than absolutely necessary in order to work out. I thought I was outsmarting the system somehow. It took years of battling the heat for me to actually give getting up early a try — and now I wish I had done it sooner. Exercising before the sun is at its peak is a total game-changer.
There is something really beautiful about waking up and pounding the pavement before the rest of the world has had their coffee; seeing the sunrise over the water along Coffee Pot Bayou is enough to make it worth it. The morning views in North Shore Park are incredible and though it’s still hot and humid at 6 a.m., it pales in comparison to exercising in the direct midday sun. If you’re resistant to the idea, give it a try at least once. I promise you will be shocked at how much more bearable the heat is.
(An added note on safety: If you are exercising in the dark, your safety should be of utmost concern. Wear bright, reflective clothing. Keep your music off or at a low volume. Be aware of your surroundings. Keep your phone handy. Make sure someone knows your route and your expected finish time. Run on safe paths, even if it means driving to get there. The USFSP campus has police and security officers on patrol; emergency call boxes are scattered around the campus as well.)
If exercising before sunrise or after sunset is simply not possible for you at this time, find a shady route. The risks of working out in the midday Florida sun aren’t worth it. A few weeks ago I had an unexpected change of plans and needed to reschedule my long run. I have pushed through midday miles in the summer before; it didn’t end well. This time around, I drove to Crescent Lake park where I knew it was at least partially shaded. Looping around the same lake several times may have made me feel a bit like a hamster, but it was worth it not to risk heatstroke.
And don’t forget: Treadmills are an option, too!
Hydrate, hydrate, hydrate
If you're going to be out in the heat for more than 30 minutes or so, it is important to prepare your hydration. Personally, I carry a reusable sport bottle with me and plan my running route to always include a couple of water fountains for me to refill my bottle at. Downtown St. Pete is great about this: Begin or end your workout session at Coffee Pot Park, then head north along the waterfront to catch a breeze (plus bonus water fountains) along the paved sidewalks. Restrooms and water fountains are located at North Shore's pool and park; the City of St. Pete has even installed free sunscreen stations at North Shore in case you forgot your SPF.
Drink extra water in the days leading up to your workout, as well as the morning of. Pause frequently to take sips of water — if you wait until you feel thirsty, you're already dehydrated. Drink up!
Speaking of hydrating, do not dehydrate
It is important to note that hydration actually starts a couple of days before a big workout. This means that in addition to drinking extra water, you should also limit your booze intake (or better yet, cut it out altogether) for at least two days beforehand. I know, I know — I used to use my long runs as an excuse to blow through my fair share of brews because I knew I would be burning off those extra calories and then some.
But the fact of the matter is, alcohol dehydrates you and any more than one or two is just not a good idea. Save the celebratory libations for an “off” night, or go Running for Brews and drink up after your workout.
Even when hydrating properly, it is important to regularly check in with how you are feeling during a hot workout. Are you able to think clearly, even though you’re tired? If you start feeling confused or disoriented, this is a huge red flag.
Another telltale sign you are dehydrated is if you are not sweating. If at any point in your workout you stop sweating, stop immediately.
Wear appropriate attire
Exercising in the summer in Florida is going to be brutally hot no matter what. Don’t add to it with dark, heavy clothing that sticks to your skin when you sweat. Stock up on light, breathable fabrics (bonus if you find fabrics with SPF for sunny workouts). Wear a hat and sunglasses, carry a water bottle and make sure your socks cover the backs of your heels (blisters are a mofo). And for goodness sake, put on some damn sunscreen.
Stock up on salt sticks.
Have you ever felt that weird waterlogged feeling after drinking a ton of water — yet you’re still thirsty? Your electrolytes may be out of balance. I sweat a lot during workouts; after a particularly brutal sweat session I know I need to not only drink a ton of water, but also replenish my electrolytes. Gatorade is great for this, but if you’re looking to avoid the sugar (or if sports drinks don’t sit well with you), salt can be your best friend.
An experienced runner friend of mine just informed me about salt tablets and I cannot wait to try them. In the meantime, I usually pour some sea salt into my hand and eat it when I get home from a heated workout.
If your workout is in a popular area such as the Pinellas Trail, schedule a breakfast or lunch as a post-workout at one of the many nearby restaurants. I love biking the trail up to Gulfport, enjoying a beachside brunch and then biking home.
In summary, stick to the S’s of exercising in the heat: Salty, shady, sweaty. Always carry your identification and phone on you in case of emergency, and maintain awareness of your body. Check in with yourself regularly throughout your workout to make sure you’re alert — and when in doubt, take a time out!
This article appears in Sep 20-27, 2018.