Tips for Exercising in Desert Weather During Summer

The desert presents a gorgeous backdrop for outdoor exercise, but summer in this climate can introduce some heat-related challenges that make choosing the outdoors over the gym intimidating. We’ve put together some tips that will help make workouts in the desert safer, cooler, and more comfortable.

Take your time to acclimate to high temperatures

In order to reduce the risk of heat injury and make the transition to hot weather more tolerable, it’s important to ease your way in. The last thing you want to do is switch from 2 hour workouts in an air conditioned gym to the same level of activity in 100 degree heat over night. Start with 10-15 minute spurts of outdoor exercise and slowly increase your exposure over the next couple of weeks until you hit your workout length goal. Your body will let you know it has adapted when you start sweating more and sooner (helping to lower your core body temperature).

Try Precooling

Precooling your body by taking a cold shower or chugging some ice water immediately before a workout can help keep your core temperature down and even boost your performance. If you try this out and like it, maybe consider investing in some cooling devices. Professional endurance athletes often wear cooling gear like the Nike Precool Vest and CoreControl Cooling Gloves.

Hydrate Properly

You’ve probably heard the importance of hydration before, but it is particularly crucial when working out in the dry desert heat. Experts recommend drinking half your body weight in ounces of water every day. Drinking those ounces around your outdoor workouts is the way to go. Drink 15-20 ounces in the 20 minutes before your workout and continue drinking throughout your session. Another way to evaluate your hydration is to regularly take a peek into your toilet. If your urine is a dark yellow, it’s a good idea to increase your water intake. 

Dress for the Heat

If you’re not experienced with the desert sun, it might be tempting to reach for any piece of athletic wear in your closet, but wear a black t-shirt once, and you’ll never make that mistake again. The ideal attire is light-colored, lightweight, and breathable. Moisture wicking clothes that allow your sweat to evaporate will not only keep you cool and comfortable, they’ll also prevent heat rashes, breakouts, and other skin irritation that can result from sweat sitting on your skin. It’s also smart to use a hat to protect your scalp from sun damage, and wear plenty of sunscreen.

Plan your route/location

Planning out your outdoor workouts is extremely helpful in the desert. If you’re going for a run, you can account for where the sun will be and catch some rare shade. Not only that, you can map out vital water refill spots. This will help you adjust the order of your training to account for the heat. For example, if you’re training for a triathlon in the middle of the day, you could start with the swim to keep your body cool for the run and bike. Likewise, if you’re starting in the early morning, you could start with the bike and run so that you begin the swim as it starts heating up.