Surviving summer workouts - Off Duty, Military Health and Fitness - Navy Times

Surviving summer workouts

Summer heat is far more bearable when it involves a hammock and a gentle breeze. But that’s not an option when you’re expected to maintain top physical fitness in a sweltering desert or some other austere environment.

What you need to know to stay in shape, even when the temperature reaches 110 degrees in the shade:

Hydrate for the long haul

Maintaining proper fluid levels is imperative to tolerating the stress of working out in the heat.

“The 1:1 rehydration theory is a myth. Your body cannot absorb enough liquid to replace 100 percent of what is lost while working out,” says Army Sgt. Nathaniel Morrison, a special operations combat medic at the Army Mountain Warfare School in Vermont who spent most of his professional career in the Middle East as an Air Force pararescueman.

“You must hydrate early and often to mitigate dehydration for both the short and long term,” Morrison says.

Aim to consume about 17 to 24 ounces of fluid per hour — but not just any fluid. Beverages such as soda, beer, some energy drinks and excess caffeine can act as diuretics and actually dehydrate you further.

But don’t overdo it

It’s equally important not to drink large quantities of fluids all at once. “This can fool the body into thinking it has an excess of fluid, and you will literally pee it all out, putting you in a worse hydration status,” Morrison says.

Too much plain water can lead to hyponatremia, also known as water intoxication, or low levels of sodium in the bloodstream.

Salt leaches from our systems as we sweat and must be replaced for proper muscle function. Drinking only water without electrolytes causes the remaining sodium to become more diluted and puts athletes at risk for nausea, slurred speech, confusion, muscle cramps and even seizures, coma or death.

While exercising, especially in hot environments, consume drinks or food containing sodium (moderation is key) and do not drink more than you sweat.

Smart choices are water (if taken with food or electrolyte supplements), watered-down juices or electrolyte drinks that work for you (Cera Sport is a popular option at Ranger and Airborne schools). You can also make your own concoction of water, lemon juice, honey and a bit of salt — Morrison prefers Celtic sea salt for its beneficial mineral content.

If you go with a prepared product, such as Gatorade, mix it with equal parts water to cut down on sugar, and eat a banana to augment your potassium.

Be realistic

Effective workouts in the heat — without proper acclimatization — are difficult at best, dangerous at worst. For those living in hot climates, your bodies have had a chance to make the adjustment to warm weather. But those deployed to combat zones need time to adjust — possibly several months. It’s also unreasonable to expect major fitness gains while deployed, especially in hot weather.

“Working out early, ideally before the sun rises, is imperative for me to get my cardiovascular workouts in the desert heat — especially when I can’t get to a gym,” says Marine Capt. Michael “Honcho” Linhares, a forward air controller deployed to Now Zad, Afghanistan. “Schedules are busy, and fitting in time for physical training can be a challenge.”

Linhares and other Marines in his unit fit in their resistance training later in the day, but seek out shade to make it bearable.

“Do what you can to make shade over your equipment,” Linhares says. “There are usually plenty of materials left around the base, so make something up and get under some shade.”

Eating for energy

When bodies are working overtime to stay cool, it seems counterintuitive to add heat-generating calories to the mix — but you must to avoid depleting energy stores. Morrison says he saw good results from eating small, light meals when it was hot.

“On a 117-degree day in Nevada, we had a steep, all-day training hike,” Morrison says. “We drank water and ate nothing but dried fruit and [trail mix], and felt great.”

When it comes to using supplements while working out in the heat, Morrison says to follow dosing recommendations closely and be aware that they work best when your body is properly hydrated.

Common-sense safety

If possible, work out in light-colored synthetic clothing to reflect the sun’s rays and quickly evaporate sweat. It’s important to cover up, even when it’s hot, to protect yourself from the sun. Don’t forget a hat and shades.

And listening to your body is crucial for staying safe. Know the danger signs of dehydration, heat exhaustion, heat stroke, heat cramps and hyponatremia. If you feel dizzy or lightheaded, are disoriented, have stopped sweating even though you should be, have goose bumps in hot weather or your skin feels clammy, stop exercising, get to shade and seek medical help.

When exercising in the heat is a necessity, proper hydration is non-negotiable. Have realistic expectations, give yourself time to get used to the heat, and eat properly to stay strong at home and downrange.

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Pattillo is a Military Times fitness writer.