It's not the heat, it's the humidity!

The past few days of extreme heat have reminded me of the significance of allowing sufficient time to "warm up" at the start of a work out and "cool down" at the end.

In southern Ontario, extreme heat is often accompanied by high humidity and poor air quality. Together these three challenges place incredible stress on our hearts. If we start a workout too fast, our heart rates climb suddenly. While our muscles may be "warm" from the air temperature, our cardiovascular system still needs acclimatization to the difficulty of the heat, humidity, and pollution.

Consider doubling the time spent “warming up” when the temperature gets over 30 degrees or the humidex reading makes it feel over 30.

Similarly, double the “cool down” time so that the heart rate is not elevated when you go back in the house, get in the car, or sit down for your post-workout fuelling and hydrating.

Speaking of hydrating…it’s even more important in these heat waves. For many people, an energy drink is the only solution to replacing lost fluids and electrolytes. And, if you like your latte or coffee after your walk, be sure to down a glass of water with that, as the caffeine in these drinks is dehydrating. Foods high in potassium will also help fight off the fatigue that comes with the heat: consider snacking on orange slices, banana, and mango on your walks.

Finally, may I suggest morning walks with a detour under any of the ubiquitous lawn sprinklers in action! Please feel free to post any of your own heat beaters here!