Important note: The suggestions below are based on my own experience and do not constitute medical advice. Always consult your care team before starting a new exercise program, and use common sense when deciding whether to train in warmer weather.
Nail your hydration
For folks with EDS - especially those of us blessed with PoTS - keeping on top of your hydration is absolutely vital when training in hot weather. If your fluid balance and electrolytes go out of whack, your body will literally grind to a halt (and you'll feel pretty rubbish). Hydration doesn't only mean guzzling down the water - although of course that's important. It also means making sure you're taking on the right balance of electrolytes to replace those that you're going to be sweating out.
My personal experience has been that even in normal temperatures I need to start to replace my electrolytes and energy stores after about an hour-long zone 2 endurance workout on the treadmill, about 45 minutes of intense cardio, and somewhere around 1.5 hours of hard weightlifting. This is totally individual though, so you'll need to figure out when you 'hit a wall' and whether electrolytes might be the answer.
There are many different ways that you can replace what you're losing to sweat, personally I prefer to train with Tailwind, but there are loads of different products on the market including straight salt replacement tablets, gummies, drinks and more.
Many companies will allow you to buy a small quantity, or even send free samples to try. It's always worth giving them a go to see how your body likes them (never, ever try new ones in a race or competition - only in training when you know you have an exit if your gut doesn't like them - don't ask me how I know this!)
Pay attention to their recommended dosing and make sure you get it right! For me, I know it's one bottle of Tailwind for each hour of exercise over about 5/10 exertion which makes it super simple to keep track on my really long endurance runs.
Dress appropriate to the conditions
This will of course vary based on your cultural expectations, however the principles are the same:
- Wear clothing (light coloured, if you can) which help to wick sweat away from your body.†
- If you have difficulties with 'venous return' (e.g. blood pools in your feet/hands) then consider wearing compression clothing which is specifically tailored for hot (rather than cold!) weather. For example Under Armour Heat Gear.
- If you wear a hijab, consider one of Nike's sweat-wicking hijabs specifically designed for sport - hijabi friends tell me these are much more comfortable, less likely to slip and super breathable.
- Don't forget to cover your head and neck if you're under the sun - either get a cap like the Raidlight Sahara which has a built-in neck guard, or wear a regular visor or cap with a thin buff around your neck.
Consider a cooling vest
Some people love them, some hate them. Personally, my cooling vest has been a revelation!
There are three basic types:
Evaporating cooling vests
- Often the cheapest
- Super lightweight - almost no additional weight to carry
- Contains absorbent material which quickly sucks up cold water, evaporating slowly over time when it's against your body
- Usually keeps you cool over 4-10 hours
- Best if there's an air flow over the material
- Can feel damp, which some people don't like
- About the same as if you had a cool shower in your clothes - in hotter weather they are less effective
- Sometimes can have zips in awkward places - check that it won't impede your training
- Example: Techniche Hyperkewl Ultra Sport Vest - this is the one I have - the zip goes from under arm down to the hem, so it's out of the way. (affiliate link)
Phase change cooling vests
- Can be quite expensive
- Some types can be quite bulky and heavy
- Works by having compartments which are filled with cooling packs made of phase-changing material (PCM) with a higher-than-normal freezing point of 14 degrees celsius or 58 degrees fahrenheit.
- As the name suggests, the PCM packs will gradually go from a solid state (below 22°C) to a liquid form (28°C) as it absorbs heat energy.
- Thanks to their high freezing point, PCM packs are slower to melt, providing cooling for longer periods, and are faster to refreeze, meaning that it's pretty quick to re-use them by popping them into your fridge or freezer (or even ice cold water)
- Tend to be quite expensive
- Only provides 4 hours of cooling
- Can be tricky to get hold of outside the USA (unless you import)
Cool pack / ice cooling vests
- These are similar to Phase Changing vests, but instead use traditional cool packs or ice as the cooling mechanism
- Often much cheaper
- Easier to swap out and eventually replace than phase-changing packs
- Sometimes can be quite bulky
- Can be prone to leaks when using plain water ice packs if the material is too flimsy
- Only gives 1-2 hours of cooling time
Make use of natural cooling and portable fans
When training outside in warmer weather, sometimes it can help to be in breezier places - for example by the sea or in open, green spaces rather than in tight urban landscapes - this allows for natural air flow rather than reflected heat from tarmac. If it's possible, try to find those green spaces, and places with natural shade, to help with keeping you cool.
You can also find fans which sit around your neck and allow you to have a breeze on your face, but personally I find these a bit annoying as they tend to bounce around a lot! Handheld fans can also help - there's even some which spray a fine mist of water!
I find training in the gym without my own personal fan to be impossible - as soon as I start to really push it, whether that be running on the treadmill or lifting a heavy weight, my body rapidly overheats and makes me feel faint. Some gyms have floor-standing fans, so this won't be a problem for everybody - but mine doesn't!
While the gym itself is cool, the space around me isn't always especially cool. Bringing your own fan can help with this.
I have a simple rechargeable clip fan (affiliate link) which is super versatile - on the treadmill I just rest it on the tray, when I'm doing deadlifts I hang a long resistance band from the pull up bars above the rack and clip it at head height!
Also, most of the treadmills and other cardio machines which have a USB port will provide enough power to run the fan if it runs out of juice, just remember a USB cable!
Pacing, pacing, pacing!
In hotter weather, it's highly likely that even with the hacks and tips above, you simply won't be able to do as much as you would normally. Be kind to yourself. If you are struggling with the temperature, consider dropping down to a less intense workout, having more frequent breaks, even allowing yourself to stop and take a cool shower in between parts of your workout if that helps.
Likewise, if you don't keep on top of your hydration, it can have knock-on effects for the next days with headaches and fatigue taking over. It's better to stop earlier, before you crash, than keep pushing yourself when your body is struggling.
Think to yourself, how can I get my workout in today while being mindful of what my body needs?
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