Summer is the perfect time to take on the Indianapolis 500 Mile Challenge, presented by American Dairy Association Indiana, Inc., benefitting the 500 Festival or the Gasoline Alley 250 Mile Challenge, presented by Winners Drink Milk, benefitting the 500 Festival!
Summer brings tons of fun, outdoor activities such as swimming, gardening, biking, dog walking, hiking, and vacations. More daylight in the mornings and evenings means more time to get outside and tackle those #IndyVirtualChallenge miles.
However, along with summer comes extreme heat and humidity, making it challenging to exercise outdoors. Check out these tips to beat the heat this summer and conquer your #IndyVirtualChallenge!
- Acclimate your body to the hot conditions
Any form of physical activity in the heat and humidity of the summer will be challenging at first. You may feel slower or have less energy than in cooler weather. Let your body adjust to the hot conditions by gradually increasing the intensity and length of activity. Your body will get better at cooling itself in the heat by decreasing heart rate, reducing core body temperature, and increasing sweat rate.
- Choose a cool time of day
Take advantage of the long summer days by getting out early in the morning or later in the evening. Try to avoid long or high-intensity activity logging during the heat of the day, which is usually 10am-4pm. If you are active during this time, try to stay indoors or find a shady or grassy area outdoors.
- Check the heat index
Before you head out, be sure to check the heat index, which combines both temperature and relative humidity.
- Wear the right clothing
Wear clothing that is light in color to reflect the sun away from your body. Lightweight and breathable fabric such as polyester, cotton blends, and synthetic fabric can also allow your body to stay cool. Be sure to lather on the sunscreen and consider wearing a hat to protect your face and head.
- Hydration is key
Be sure to make sure you are properly hydrated before battling the heat. Drinking water before physical activity can help to lower your body temperature and prevent cramps, lightheadedness, and headaches. Try to drink at least 8-12 ounces 30 minutes prior to activity. Drinking another 8-12 ounces for every 20 minutes of activity is also important. To replace electrolytes, recover with a sports or recovery beverage.
- Slow your pace
Runners and walkers might find themselves moving a little slower or with less energy in extreme conditions. Every 5-degree increase in temperature can slow your pace by as much as 20 to 30 seconds per mile. In these conditions, slow down and listen to your body. Runners may need to take a brisk walk if necessary to avoid heat-related illnesses.