Walking or running in the heat can feel terrible — and near impossible to dress for. All that sweat? The potential for sunburn? The chafing? Yikes. But there’s good news: Our bodies are awesome at thermoregulation, for the most part. And research has shown the在有氧运动上更适合你, the better your body is at handling hot temperatures. But what about those first few weeks of walking or running if you’re new, or those days when it feels like you’re exercising in a sauna? That’s where your wardrobe can play a big role in your overall comfort and in how efficiently you’ll be able to exercise.
Use these expert tips to strategically pick your workout clothing and accessories in order to stay safe and active throughout the hottest months of the year.
了解“真实的感觉”温度
俄勒冈大学人类生理学教授克里斯托弗·敏森（Christopher Minson）说，并非所有的热量都是平等的：高湿度可以通过衰减（双关语意图）汗水蒸发的速度显着恶化。汗水不仅是当您变得热时会发生烦恼，而且是身体冷却的方式，而且冷却效果只有在汗水蒸发时才会发生。在高湿度下，汗水粘在周围。
除此之外，您必须努力冷却身体，就会感觉越热。米森说：“如果我骑自行车，我不会在跑步时感觉像我那样热。”“那是因为空气流正在帮助汗水蒸发，当我跑步时，我的效率要降低。”
If you live in a humid area, just assume it will always feel a few degrees warmer than the actual temperature, and dress accordingly. To get a more precise idea of how hot it really is, use the National Weather Service’sHeat Index calculatorto plug in the temperature and humidity to get an accurate read on exactly what kind of heat you’re dealing with.
LEARN YOUR TOLERANCE
每个人都有不同的对热,so it’s important to dress for your own needs rather than copying exactly what your exercise partners are wearing. Some heavy sweaters find wearing long sleeves impossible since they soak through quickly, while a more mild sweater can walk for an hour or more in long sleeves in 100-degree weather and feel safe from the sun instead of drenched. “Everyone will have a different reaction to different heats,” says Minson. “And the more time you spend exercising in heat, the more your body will adapt.”
为了弄清您的耐热性，请在锻炼后开始记笔记。使用类似的应用myfitnesspalto track your exercise and take notes about the type of workout (duration and how hard it was) you did, how hot it was and what you wore. Eventually, you’ll start seeing patterns emerge and be able to create your own mini-clothing matrix that helps you decide what to wear for each workout.
CLICK TO TWEET THIS ARTICLE> Dress for success during hot weather workouts with these tips from @myfitnesspal.
To get you started, here’s what to think about as you prep to walk or run in a range of warm temperatures:
1.阴影你的脸
Invest in a breathable, sweatproof cap that provides UV protection, keeps the sun off your face and scalp, and helps to keep sweat out of your eyes. You may prefer wearing a headband or buff to keep hair off your face, or no cap at all if you have short hair, but if you do that, be aware your scalp is getting a lot of sun exposure.
2. UV PROTECTION FOR YOUR EYEBALLS
Sunglasses are important if you’re rarely in the shade, as they’ll protect your eyes from the sun’s rays as well. Look for lenses that offer UV protection: Some cheaper ones won’t, but you don’t need to buy ultra-pricey glasses to get SPF ratings.Goodr‘s sport sunglasses are only $25 and offer UV 400 protection.
3. TOP IT OFF
In all warm weather (or any weather, really!), make sure any exposed skin has sunscreen covering it. An easier way to avoid sunburn is by simply covering up what you can, while still allowing your skin to breathe and cool itself. Thankfully, many athletic brands are making ultra-lightweight clothing options that provide UV protection while wicking moisture and keeping you as cool in long sleeves as you’d be in a tank top. “There isn’t a fabric that works as well for sweat-wicking as just having bare skin,” says Minson. “But covering skin for protection from the sun’s radiation is important as well.”
Clothing is the best way to protect your skin from the sun, according to theSkin Cancer Foundation. But make sure the clothing you’re wearing actually has UV protection: A plain white cotton T-shirt is only rated at around SPF 7, which is minimal protection. On the other hand, some athletic clothing offers built-in SPF 50 (like these fromUnder Armour和Columbia）。如果您长期出门或步行，但不会太努力，请考虑穿一件长袖跑衬衫，提供紫外线保护。这使您免于需要在中途重新涂抹防晒霜。
4. CHECK YOUR FABRICS
Opt for light and minimal when it comes to clothing. Slather on plenty of sunscreen, and then let air hit your skin as much as possible to speed the cooling process. When it comes to fabric choice, the lighter the better, and most people prefer a tighter fit. While a loose fit might feel great to start, if you’re a heavy sweater, the fabric will start to soak and weigh you down, flap around and even chafe if it’s too loose. “Most companies are opting for more fitted cuts for hot weather,” says Minson. “If you’re not working hard, looser clothing will provide more air flow. But if you’re going to be working hard, once loose clothing gets wet, it’s much more prone to chafing.”
在60º天气中感觉奇妙的短裤和背心可能无法以90º的热量为您提供良好的服务。寻找具有吸湿性特性的织物。肯定会跳过那件棉质T恤，最终会在几分钟之内被浸泡和窒息。
One final warning: Many lightweight tank tops are made with a fine mesh that offers little UV protection, so put sunscreen on your torso!
5. CHECK YOUR SEAMS
On a shorter or cooler walk or run, the seams on your shorts, sports bra or shirt may not be as noticeable or irritating. But add heat, sweat and time, and you may start to feel chafing. There are a few ways to ease the irritation. First, check where the seams are bothering you. Is it just one pair of shorts that’s leaving an angry welt on your inner thigh? Relegate those to ‘cooler weather only.’ If it’s most shorts, consider trying a different length of shorts, or use achafe-proof stick（类似于除臭剂，但旨在抵抗摩擦而不是臭汗）。您也可以通过将一小块布胶带放在困扰您的接缝上来尝试DIY。
6.相信您的服装选择
This might sound a little out there, but your self-talk can determine your comfort levels. Researcher Stephen Cheung of Brock Universityfoundusing positive self-talk helped decrease discomfort when exercising in hot conditions. So, next time you find yourself stressing that you wore the wrong type of shirt for the run, switch the station and tell yourself, ‘I’ve got this.’ (And remember that if you’re feeling overdressed,学习发现在服装上的训练比需要的更多适合以后的热适应非常好 - 因此，从长远来看，它实际上可以帮助您！）
7. byo（w）b
A handheld water bottle is a good idea to bring along, even if you don’t think you’ll need it. The ability to take a few sips to cool down, or splash your face and wrists with cold water if you’re getting overheated, can be the difference between heat exhaustion and being able to get home without any problems.
8. TAKE PRECAUTIONS IN 90+ DEGREE HEAT
A hydration vest, pack or belt is a must if you’re going for a long or hard workout in this kind of heat. Add as many ice cubes as you can so you have access tocold water throughout your walk or run, and have enough water to drink at least 20 ounces each hour (or have a plan to refill). Pick your clothing to fit comfortably with your pack of choice. For many, a tank top with a vest or pack is uncomfortable and can lead to shoulder chafing, so a short-sleeve or long-sleeve shirt is a safer bet. But again, look for one designed for hot-weather exercise.
此外，重要的是要密切关注您的心律以及更长或更艰苦的努力的感觉。不要害怕回到更轻松的锻炼中，并在凉爽的一天中保存艰难的东西。
“Build up slowly,” advises Minson. “Early in the season, you may find that a short run in 70 degree weather feels like it’s boiling. But by August, that same run will feel completely fine if you’ve been walking or running consistently.”
9.注意中风的迹象
Remember, it’s important to take heat — and your body’s warning signals about it — seriously. If you feel as though you’re starting to exhibit any signs of distress: heat cramps, sudden fatigue, headaches, weakness, nausea, confusion, clammy skin or a spiking heart rate that doesn’t coordinate with your exertion level can all be signs you’re in danger of suffering fromheat exhaustion or heatstroke, according to the梅奥诊所。
THE BOTTOM LINE
While hot weather certainly isn’t the most pleasant to exercise in, it’s totally possible to stay active (and safe) during the sweaty months. Just prepare appropriately and stay vigilant of your body’s feedback during exercise, and you should be just fine.
Make progress every day while you work on fitness and nutrition goals, like walking more steps. Go to “计划” in the MyFitnessPal app for daily coaching and easy-to-follow tasks to keep you motivated.
