How to Beat the Heat
A Guide for Strength Athletes


By Robert Drucker

Introduction

The heat wave that is plaguing the Midwestern and Northeastern United States this summer of 2011 has undoubtedly made it difficult for many strength athletes. Many of us train in a garage or in the outdoors, and with temperatures soaring into the upper 90s or higher, the possibility of experiencing heat stress is a real possibility if proper precautions are not taken.

Simply put, heat stress is the physical strain on the body due to high temperatures. Anybody working in a hot and humid environment is vulnerable to heat stress, although the young and the old are generally most susceptible.

During the cool evening hours a jogger runs along a street at the Battery Point waterfront in Charleston, South Carolina. Waiting until sunset before engaging in an outdoors workout is one good way to beat the heat. Photograph taken by Robert Drucker.

Not only can heat stress make you sick, prolonged exposure to high temperatures can cause dizziness or fainting, irritability, anger, poor judgment, inattention, and slower mental and physical reactions, all factors which increase the likelihood of injury both inside and outside of the gym. In addition, heat stress can cause a variety of bodily illnesses.

To cope with the hazards of heat stress, it is important to understand the influencers of body heat, how body heat loss occurs, how the body responds to heat stress, what the symptoms and treatments are, and what personal precautions should be taken to protect yourself.

Influencers of Body Heat

There are five major factors that influence body heat. They are (1) the ambient or surrounding conditions, (2) the level of physical activity done, (3) the type of work or training done, (4) the time spent working or training, (5) the recovery time allotted between work or training periods. Other factors which affect heat stress on the body include dehydration, fatigue, loss of sleep, older age, obesity, medications that inhibit sweating, poor physical conditioning, recent drug or alcohol use, skin trauma (heat rash or sunburn), tight clothing, improper work or training procedures, and lack of acclimatization (process of adapting to a new temperature or environment).

The strength athlete must take all of these influencers into account to ensure safe and productive training during the hot season. As the surrounding air becomes hotter and more humid, life-style and training adjustments must be to ensure personal safety. This is especially true if you train in the outdoors, or in a facility without air conditioning.

Hot and humid conditions put a tremendous amount of strain on the body, and during a heat wave recovery ability can be significantly reduced due to energy drain. This is especially true for individuals whose employment requires that they work in direct sunlight or inside a relatively hot facility, such as a manufacturing plant.

I work in a chemical plant 40 to 60 hours a week, and the working temperatures during the summer months very often exceeds 110 to 120 degrees. Under these conditions, I must train no more than once or twice per week to conserve energy. If I train more often than this, heat stress will set in and progress will cease, or even reverse. If you work for a living under similar harsh conditions, you too may be better off my reducing your training load when the mercury level climbs high. You won't get this kind of advice from an “arm chair” expert who sits around all day in an air conditioned office. But, I can tell you from real first-hand experience that if you are exposed to significant heat stress during the work day, you probably would be wise to limit your workouts to no more than one hour, twice a week. This is almost definitely the case if your job requires that you do a great deal of physical labor, such as is encountered in highway construction, plant maintenance, coal mining, plumbing, and the like.

Modes of Body Heat Loss

If your job requires that you work in a hot environment, you must adjust your workouts and training frequency to account for the added stress. Photograph taken at the Dolphin Research Center in Marathon, Florida by Robert Drucker.

When exposed to a hot environment, the body must regulate its core temperature by promoting heat loss. If the body cannot sufficient lose heat, illness or even death can result.

One of two major ways the body regulates its core temperature is by heat loss from the blood vessels at the surface of the skin. When the body is exposed to high temperatures, it responds by enlarging these surface blood vessels and engorging them with blood. Heat energy in the blood is then lost to the outside environment through radiation, conduction, and convection. Don't worry about these three fancy terms; they are simply the three modes of heat transfer. Radiation is nothing more than a type of energy transfer that takes place without the necessity of a physical medium. For example, it is through radiation that energy from the sun is transferred to and absorbed by the Earth. Conduction is energy transfer that occurs due to direct contact between two bodies. Convection is energy transfer due to a bulk movement over a body, such as when you are cooled by an air fan or a cool wind. Regardless of the mode, however, the transfer of heat energy is always the result of a temperature difference, and heat flows from a hotter body to a colder body.

The other major way the body regulates its core temperature is through its sweating mechanism. However, sweating does not directly cool the body. Rather, it is the evaporation of sweat which provides cooling. Think of what happens right after you get out of a shower or bathtub. You immediately get cold because some of your body heat is used to evaporate residual water on the skin. The same thing happens when you sweat; some of your body heat is transferred to the sweat to evaporate it. This process provides a great deal of cooling.

Types of Heat Stress

There are five types of heat stress, two which are considered minor and three which are considered major. Sunburn and heat rash comprise the two minor types; heat cramps, heat exhaustion, and heat stroke comprise the three major types. Let's look at each of these in some detail.

Sunburn

A sunburn is caused by overexposure to ultraviolet light, a component of sunlight. Symptoms in the first degree include red and painful skin. Second degree sunburns are more serious, and they typically involve blistering and/or peeling of the skin.

Common treatments for sunburn include shade and the application of skin lotions and topical anesthetics. Of course, limiting one's exposure to the sun is the best protective measure against sunburn. However, if outdoors fun is your thing or you can't avoid exposure to the sun, the use of a good sunscreen lotion can greatly reduce your risk of skin damage. Always choose a product that has an SPF rating of 15 or higher, protects against both UVA and UVB rays, and is water or sweat resistant. Make sure that the lotion is generously applied to all skin surfaces that will get exposure to the sun, and apply it about 30 minutes before going outside for best results. If you are sweating excessively or swimming, it is also best to reapply the sunscreen lotion at least every two hours because no skin protector is truly water proof.

In addition to sunscreen lotion, the use of a hat and the application of a good lip balm will go a long way to protect you from sunburns and other skin damage related to exposure to the sun, such as pre-cancerous growths and premature aging. However, I do not recommend that you wear a hat while training under shade, such as in a garage. Use of a hat in this case will offer no protective measures and will restrict heat loss from the head.

Heat Rash

This form of heat stress is caused by plugged sweat glands, and it most often occurs in a hot and humid environment. Heat rash usually results in bumpy and itchy red spots on the skin. The rash is not dangerous, but the itching can be very bothersome. Heat rash can usually be avoided by bathing frequently and by wearing dry and loose clothing to aid the evaporation of sweat.

Heat Cramps

Here a rock climber gets ready to spur into action on a hot summer day at the Garden of the Gods in Colorado Springs, Colorado. Strenuous activity in the heat requires that plenty of fluids be consumed regularly. Photograph taken by Robert Drucker.

When the body sweats heavily, it can become depleted of needed mineral salts even if plenty of water is regularly consumed. Painful and severe muscle cramps, called heat cramps, can result under this condition. Furthermore, the onset can be sudden, with a normal pulse, with a normal body temperature, and with the skin still moist.

Heat cramps should be taken very seriously and medical attention is advised should the cramps persist or other symptoms develop. This is because often times more serious forms of heat stress (heat exhaustion or heat stroke) occur after a person first suffers from heat cramps.

Heat cramps are best prevented by drinking plenty of water and by eating foods that contain salt. Many doctors do not recommend the use of salt tablets or supplements, however. So, my advice is not to use them without talking to your doctor first.

If heat cramps develop, immediately seek shade, stop any physical activity, loosen clothing, and slowly drink about one quart or liter of lightly salted water. And, be sure to seek medical attention if the cramps persist for more than 30 minutes.

Heat Exhaustion

To understand heat exhaustion, consider that the body has only a limited amount of blood supply, and that the blood is used both for supplying oxygen to cells throughout the body and for allowing heat release through the blood vessels. As heat stress on the body is increased, a condition can be reached in which there is not enough blood capacity to provide needed oxygen to the body (including the brain) and to keep a sufficient supply of blood at the surface of skin so that heat can be lost through the blood vessels. To make matters worse, prolonged sweating reduces blood volume, and a reduced blood volume can diminish the body's ability to maintain homeostasis (the body's ability to keep a near-constant internal environment).

When a point is reached where the body's blood regulation system becomes overwhelmed, heat exhaustion is the result. This is a very serious condition that requires immediate first-aid and medical treatment. Failure to act quickly can lead to heat stroke, a condition which can cause severe brain damage or death.

Symptoms of heat exhaustion include:

When a person is suffering from heat exhaustion, he or she may become too disoriented to diagnose his or her condition or seek treatment. For this reason, it is best to arrange for somebody to check on you regularly if you are working or training under conditions which can lead to heat stress. And remember, first-aid treatment must be given immediately to the victim of heat exhaustion.

First-aid treatment for heat exhaustion includes:

Heat Stroke

Heat stroke is the most serious heat-related illness, and it should be considered a medical emergency. This form of heat stress occurs when the body is depleted of water (and salt) and can no longer cool itself. It can also be brought on if the body's core temperature rises so high (above 105 F) that the brain can no longer operate the sweat mechanism that helps to cool the body. In either case, heat stroke is life threatening and treatment for the illness must given without delay. Each minute of delay significantly decreases the chances that the victim will make a full recovery. Twenty percent of heat stroke victims die. Many who survive end up with permanent brain damage and / or kidney damage.

Early symptoms of heat stroke include:

If these conditions are noticed promptly and a proper treatment is given without delay, the chances of a full recovery for the victim can be good. However, without immediate treatment, a victim of heat stroke can have seizures or convulsions, slip into a state of unconsciousness, or even go into a deep coma. In addition, the victim's core body temperature can rise above 108 F, an almost certain death sentence for their brain.

The immediate steps to take for a heat stroke victim include the following:

Tips to Prevent Heat Stress in the Gym

During a heat wave, the strength athlete must take great care to prevent heat stress while training in the outdoors or in an a facility that is not air conditioned. Failure to do so can lead to catastrophic consequences. Heat-related illnesses kill over 4,000 Americans each year, and athletes are not exempt from this statistic. A few years ago a local high-school football player collapsed with heat stroke shortly after engaging in a practice session. The victim was rushed to a hospital, but when he arrived his core body temperature had reached 107 degrees. Three days later the boy died as a result of complications brought by his heat illness. While reading about this case, I learned that this situation was not unique. Heat stroke has claimed the life of nearly 100 American high school and college athletes during the last 50 years. Many more have undoubtedly been sickened by heat stress.

A point I want to emphasize is that the laws of nature and human physiology dictate how your body is able to cope with and respond to the heat, not your mental attitude. Therefore, you must not let machoism or stubbornness cloud your judgment when it comes to hot and humid weather. Doing so not only can retard training progress, it can result in illness or death. So, when it is hot take special precautions to stay safe and reap the most benefit from your workouts. With this advice in mind, here are 15 suggestions for better and safer training when the heat is on:

  1. Consider training early in the morning or late in the evening when the day is coolest. You will likely need to juggle around your work schedule to do this, but avoiding the heat is the best line of defense.
  2. Adjust your training duration, intensity, and frequency to minimize the risk of falling victim to heat stress. As mentioned previously, this will be particularly important if your job requires that you work in the outdoors or in a hot facility. In general, short and heavy workouts are best during a heat wave, and marathon workouts should be avoided.
  3. Do not force yourself to workout if you are showing signs of heat stress (light headache, nausea, exhaustion, etc.). Before engaging in strenuous exercise, wait until you are feeling better and your energy reserves are replenished.
  4. Stay hydrated by slowly drinking about two cups of water before a workout. And, during an exercise session consume about one cup of water every 15 to 20 minutes. Do not rely upon thirst to indicate how much water you need. Even though your thirst may be quenched, your body still may not have enough water to keep its cooling systems running efficiently.
  5. To help prevent heat cramps, make sure that your daily diet provides sufficient salt through generous portions of food. Doing so will minimize the risk of getting painful heat cramps.
  6. Wear dry, light, loose fitting, and breathable clothing. Some experts advise that synthetic fabrics be worn rather than cotton. They argue that cotton soaks up sweat and inhibits evaporation. In any case, make sure that your skin can stay cool through evaporation.
  7. Ensure that your gym area is sufficiently ventilated. If you train in your garage, for example, be sure to keep doors and window open. Use of a fan is also recommended.
  8. Train until you are comfortably tired, but not exhausted. A hot sizzling day is not a good time to push yourself to your limit.
  9. If possible, do not train alone. If you must train alone, arrange for somebody to check on you on a regular basis.
  10. If you become dizzy or lightheaded, immediately take a break from your training, go into a cool room, and consume copious amounts of water. Do not resume training until your body is sufficiently cooled and rejuvenated. And, in some cases it may be best to postpone further training until another day.
  11. Avoid alcoholic beverages. Alcohol tends to pull water from the body and promote dehydration. And, there is evidence that caffeinated beverages, such as colas, coffee, and tea, also promote dehydration.
  12. Slowly build up your tolerance to the heat and desired workout activity. An adjustment period of at least two weeks is usually best.
  13. Slow down your workout pace and take longer rests between sets. If possible, try to stay cool between sets. If this is not feasible, consider taking a few short breaks in between exercises, preferably in a cool location.
  14. Keep dry towels on hand to wipe sweat off of equipment and your hands. This is mostly for good safety, as slippery hands and equipment can lead to accidents and injury. Sweaty palms and heavy deadlifts are not a good mix, for example.
  15. Keep your ego in check. Don't allow an “it-can't-happen-to-me” attitude to work against good sense and safe training practices.

With careful planning and a sensible approach, it is possible to have safe and productive workouts during the hot summer months. Just remember not to push yourself too hard or to the point of exhaustion. The blistering heat can place a severe toll on the body even when you are doing not training at all. And, remember that if the heat zaps your energy, putting off your training until a better time may be your best best. This is a strategy that I use and it really works. In fact, all last week my daily work was so exhausting from the heat I decided to postpone my training until the weekend. This strategy paid off in a big way. Early yesterday morning, after five days off from heavy exercise, I went into my garage fully recuperated and hit the weights with a vengeance. The result was a new personal best in the squat (20-rep max), the snatch (one-rep max), the barbell press (two-rep max), and the one-arm dumbbell press (five-rep max). I beat the heat, and you can too with a sound and safe approach towards training.

Feedback

I very much would appreciate receiving feedback from you regarding this article. Please email your comments to robdrucker@musclesofiron.com.