Monday, August 13, 2012

Beat the Heat

July 2012 was the hottest month ever recorded in the lower 48 states - about +3.3 degrees than the 20th century average. Nighttime and early morning Ultimate games help avoid the warm summer sun. While it's normal to want to play Ultimate whenever the sun is shining, the Heat Index should be considered.  For every Ultimate league with a rain policy, they should have a matching sun/heat policy.  

  • Protect skin
  • Reduce warm-up
  • "Precooling" with an ice vest, ice water, AC
  • Hydration
Learn to Beat the Heat [fit sugar]
If you're having trouble dealing with the high temps and humidity during these sweaty, sweltering summer months, here are some heat-beating tips straight from the athletes themselves.

Keep skin safe:  Sunshine on bare skin will raise your body temperature; according to Women's Health, rower and Olympic gold medalist Erin Cafaro wears long-sleeved shirts, a hat, sunglasses, SPF lip balm, and sunscreen on exposed skin during her two-hour outdoor workouts.

Tone it down: Olympic gold medalist volleyball player Kerri Walsh says, "When it is hot, I will curtail my warmup, because your body warms up faster. I can put that extra energy into my workout and be more effective with my time that way. Generally I will [also] limit my workout time if the heat starts to get to me and work hard for 30 minutes instead of an hour. Sometimes I will also just adjust my intensity, but still work out as long."

Get cool before you sweat: Marathoner Deena Kastor is all about something called "precooling." Minutes before racing in the 2004 Summer Olympics, she wore an ice vest in an air-conditioned room. It helps to lower your core body temperature, which increases your endurance when working out in the heat. Try your own version by taking a cold shower and hanging out in the AC while drinking ice water before heading out for your summer workout.

Hydrate before workouts: ... benefits of staying well hydrated all the time. In the heat it's important to go into a long run well hydrated; drink water the day before your runs and races, not just during your workout.

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