Walking or running in the heat is miserable and difficult to dress for. All that droo Sunburn risk? Chafing? Yikes. But there is good news: Our bodies are great at thermoregulation. And the more aerobically fit you are, the better your body handles hot weather. Then there are the first few weeks of walking or running, or the days when you feel like you’re exercising in a sauna. That’s where your clothes can make a big difference in your overall comfort and exercise efficiency.
Use these expert tips to choose workout clothing and accessories that will keep you safe and active during the hottest months.
REAL FEEL TEMPERATURE
Heat is not created equal: High humidity can exacerbate the effects of heat by slowing the rate at which sweat evaporates from the body, according to Christopher Minson, a physiology professor at the University of Oregon. Sweating is the body’s way of cooling itself, and the cooling effect only occurs when the sweat evaporates. Sweat clings to the skin in humid weather.
Moreover, the harder you work to cool yourself, the hotter you will feel. “Riding my bike will keep me cooler than running,” Minson says. “The air flow helps the sweat evaporate, and I’m inefficient when I run.”
If you live in a humid area, dress a few degrees warmer than the actual temperature. To get a better idea of how hot it is, use the National Weather Service’s Heat Index calculator to input the temperature and humidity.
TEACH TOLERANCE
Because everyone’s tolerance for heat varies, it’s important to dress appropriately rather than mimicking your exercise partners. Heavy sweaters can’t wear long sleeves because they soak through quickly, but a lighter sweater can walk for an hour or more in long sleeves and not get soaked. “Everyone reacts differently to heat,” says Minson. “And the more you exercise in hot weather, the more your body adapts.”
Take notes after your workouts to figure out your heat tolerance. Use an app to track your workouts and make notes about what you wore, how hot it was, and how long you worked out. You’ll eventually notice patterns and be able to create your own mini-clothing matrix to help you choose your workout attire.
To get you started, consider the following as you prepare to walk or run in warm weather:
1. FACE SHADE
Invest in a breathable, sweatproof cap that protects your eyes from sweat and keeps the sun off your face and scalp. If you have short hair, you may prefer to wear a headband or buff to keep your hair off your face, but be aware that your scalp will be exposed to a lot of sun.
2. EYEBALL UV PROTECTION
Sunglasses are important if you rarely get into the shade to protect your eyes. Look for UV-protective lenses: Some cheaper ones won’t, but you don’t need to spend a fortune on SPF. Less than $25 for UV 400 protection Goodr sport sunglasses
3.TOP IT OFF
In hot weather (or any weather! ), cover exposed skin with sunscreen. Avoiding sunburn is as simple as covering up while allowing your skin to breathe and cool itself. Many athletic brands now make ultra-lightweight clothing that protects you from UV rays while wicking moisture and keeping you as cool as a tank top. “There isn’t a fabric that works as well as bare skin,” Minson says. “But sun protection is also important.”
The Skin Cancer Foundation advises wearing clothing to protect your skin from the sun. But make sure your clothing has UV protection: A plain white cotton T-shirt offers only SPF 7 protection. Conversely, some athletic wear has built-in SPF 50 (like these from Under Armour and Columbia). A long-sleeved running shirt with UV protection is ideal for a leisurely long run or walk. This eliminates the need to reapply sunscreen midway.
4. VERIFY FABRICS
Opt for light and minimal clothing. Apply sunscreen liberally and allow air to hit your skin to speed up the cooling process. The lighter the fabric, the better, and most people prefer a tighter fit. A loose fit may feel great at first, but if you’re a heavy sweater, the fabric will soak up moisture, sag, flap around, and even chafe. According to Minson, most companies are choosing more fitted cuts for summer. “Looser clothing allows more air flow when not working hard. But loose clothing that gets wet is much more prone to chafing. “
What worked in 60o may not work in 90o. Look for fabrics that wick moisture. And avoid wearing a cotton T-shirt, which will quickly become soaked and suffocating.
Just a final note: many lightweight tank tops are made of fine mesh that offers little UV protection, so wear sunscreen!
5. CHECK SEAMS
On a shorter or cooler walk or run, your shorts, sports bra, or shirt seams may be less noticeable. With heat, sweat, and time, chafing may occur. There are a few remedies. First, locate the irritated seams. Is it just one pair of shorts causing the welt? Keep them for ‘cooler weather.’ If it’s most shorts, try a different length or a chafe-proof stick (similar to deodorant but designed to fight friction instead of smelly sweat). A small piece of cloth tape over the irritated seam is another DIY option.
6. BELIEVE IN YOUR OUTFITS
Self-talk can determine your level of comfort. In hot weather, positive self-talk helps reduce discomfort, says Brock University researcher Stephen Cheung. Instead of stressing about your shirt choice for the run, change the station and tell yourself, ‘I’ve got this.’ (And remember that overdressing helps later heat adaptations, so it actually helps you!)
7. BYO (W) B
Even if you don’t think you’ll need it, bring a handheld water bottle. The ability to cool down with a few sips or splashes of cold water on your face and wrists can mean the difference between heat exhaustion and making it home safely.
8. WARNING IN 90+ DEGREE HEAT
A hydration vest, pack, or belt is required for long or intense workouts in this heat. Add as many ice cubes as you can so you can drink cold water throughout your walk or run (or have a plan to refill). Choose clothing that fits comfortably into your pack. Wearing a tank top with a vest or pack is uncomfortable and can cause shoulder chafing. Again, look for one made for hot weather.
For longer or harder efforts, keep an eye on your heart rate and how you feel. Save the tough stuff for a cooler day.
“Grow slowly,” says Minson. In the early season, a short run in 70 degree weather may feel like it’s boiling. By August, the same run will feel fine whether you walk or run. “
9. WATCH FOR HEAT STROKE SIGNS
Remember to take the heat — and your body’s warnings — seriously. Heat cramps, sudden fatigue, headaches, weakness, nausea, confusion, clammy skin, or a spiking heart rate that doesn’t match your exertion level can all be signs of heat exhaustion or heatstroke, according to the Mayo Clinic.
VERDICT
While exercising in hot weather isn’t ideal, it is possible to stay active (and safe). Just prepare properly and pay attention to your body’s signals while exercising, and you’ll be fine.