Lightweight Eats

Temperatures hit the mid-80's this week, with abundant sunshine and limited wind. It was a bit of a shock, coming from mid-30's during Connecticut mornings.

As you train in the heat your body acclimatizes. For example, your sweat rate increases, helping decrease your core temperature. There may also be changes in your blood volume and heart rate. The adaptation to heat can take two weeks, so if you know a heat wave is coming (especially if you have important workouts to complete), it can be helpful to prepare.

A few important factors:
Stay hydrated.
Although it may not be helpful to be overhydrated, being dehydrated can decrease your body's response to the heat. Prevent this problem by drinking enough water and consuming enough sodium.

Layer up.
In the weeks leading up to our trip to Australia, I dressed on the warm side of comfortable for our training sessions in California. I'm not saying you should wear a sweat suit, but get used to the heat by wearing an extra layer and turned down the A/C indoors.

Make fake sweat.
When you get into the heat, mimic your body's evaporating cooling response. Evaporating water from the body takes a lot of energy, and ultimately strips heat from our body. It doesn't matter if that water comes from sweat or the hose. Try soaking a long sleeve shirt at the beginning of a workout.

Wear sunscreen.
Sunburns are bad. They can keep your body from properly thermoregulating, i.e. cooling itself down. Skin cancer is also bad. Prevent both by wearing sunscreen. I hate sunscreen, so I minimize the amount I have to wear by donning long sleeve shirts (see above), hats and sunglasses. If you have trouble with sunscreen getting into your eyes, try applying baby sunscreen to your face—it's tear free.


I hope all of you are enjoying the sunny summer weather if it's reached wherever you are. If not, get ready for it! Summer's a-comin'!