Exercising in the Heat: Why It Feels So Miserable

When the sun beats down relentlessly, it’s tempting to abandon our outdoor workouts and seek refuge in the air-conditioned comfort of a gym. But our bodies are capable of adapting to the heat, and exercising outdoors can actually have its advantages.

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So, why does exercising in the heat feel so miserable? It’s not just the combination of exercise and high temperatures that makes it uncomfortable. In fact, research suggests that our brains play a significant role in our perception of effort and heat tolerance.

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When we exercise, our body temperature rises, and in hot weather, this rise in temperature can be exacerbated. This means that our bodies have to work harder to cool themselves down, which can lead to feelings of exhaustion and fatigue. Additionally, the ways we cool ourselves, such as sweating, can interfere with exercise performance.

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Studies have shown that even before we overheat, our brains can slow us down, making us feel sluggish and tired. In one study, cyclists who worked out in a lab with a temperature of 95 degrees were slower than when they did the same time trial at 59 degrees. This suggests that our brains are proactive in conserving energy and preventing overheating.

The Heat and Humidity: A Perfect Storm

But cooling our bodies isn’t a complete solution. In humid weather, sweat doesn’t evaporate as easily, making it harder for our bodies to cool down. This is why perceived heat is a combination of heat and humidity. The heat index chart shows the relationship between heat and humidity and how it affects our bodies.

Interestingly, research suggests that our body size plays a role in our heat tolerance. People who are larger have more muscle and fat, which generates heat, but they also have more skin through which to dissipate that heat. On the other hand, smaller individuals generate less heat but have more skin to cool themselves down.

Some people believe that being more fit makes you better at dealing with heat, but this is only partially true. The fitter you are, the more body heat you produce, but your body is also more efficient at cooling itself down. So, what can you do to tolerate exercising in the heat better? The answer is simple: spend more time exercising in the heat.

Why You Should Start a Heat Adaptation Protocol

Exercising in the heat makes you better at running in the heat, and it makes you better, period. Say you do all your workouts outdoors this summer, while your equally fit twin does identical workouts on a treadmill in an air-conditioned gym. Who do you think will finish first in a 5K on a hot weekend in August? That’s right, you will.

But even if the weather is unseasonably cool on that August day, your heat training will still help you beat your twin. Part of the magic of heat training is that it increases the amount of blood in your veins, which is better for putting it towards your skin for cooling, while still having enough to fuel your muscles. The effect has been compared to a mild, totally legal version of blood doping.

However, heat adaptation takes work. It’s not enough to sit around in the air conditioning all summer, only venturing outside for occasional workouts. A study published in the European Journal of Applied Physiology found that people who made no particular effort to exercise in the heat didn’t have any better heat tolerance in the fall than in the spring.

How to Adapt to Exercising in the Heat

There are several ways to adapt to exercising in the heat, and they all involve spending time outdoors. Here are three options:

Option 1: Train Normally, but Without Avoiding the Heat, for Two Weeks

Take it easy at first, and remember that your body is still trying to convince you that you are super tired and need to slow down. Within a week, you should ramp up to 100% of your usual workload. This approach is simple and can be done by entire teams or individuals.

Option 2: Spend Two Hours in the Heat Every Day, Whether You’re Exercising or Not

This U.S. Army training protocol provides a good road map for adapting yourself to the heat. Spend at least two hours in the heat each day, and include cardiovascular exercise as part of that. If you can’t exercise for two hours, break it up into shorter sessions throughout the day.

Option 3: Incorporate Heat-Related Training into Your Routine

Heat-related training involves incorporating activities that mimic the effects of heat into your routine. This can include wearing heavy clothing, using a sauna, or doing high-intensity interval training (HIIT) in a hot environment. The goal is to simulate the effects of heat and make your body more efficient at cooling itself down.