Long. Hot. Summer. Workouts.

OK, I know. It’s a furnace out there.

Heat advisories. Temperatures soaring. Warnings about heat exhaustion and heat stroke. Makes a person want to stay inside, sit in front of an A/C unit with an iced beverage, and avoid going near a window, much less going outside.

But unless you have a fully functional indoor gym with weights and cardio or access to one you’re going to have to decide to grin (or grimace) and work with the heat this summer, rather than just bear it. Do you recall my recent post about Rich Roll and learning to separate oneself from suffering for the exercise achievement? Now it’s time to put that into real practice, but with a few caveats:

• Get used to it slowly: Don’t think a 10-mile run in ninety-degree heat is doable first thing. Heat acclimatization happens gradually with a slow increase in duration and/or intensity. Start slow and small and increase gradually. Use the early morning and late afternoon to your advantage. You want the sun out, but some shade as well. The neighborhood sprinklers tend to be on early and later in the day, giving you a “cooling station” to use.
• Heed the call of hydration: Drink before and after, even if you’re not thirsty. Carry water with you; there are belts and wrist-strap bottles out there that make this a no-brainer. You don’t have to use a backpack-style water supply unless you’re going out into no-man’s land or you have worked up to that long run or bike or hike.
• The skin you’re in needs protection: This is the body part that shields the rest of you. A hat, light, loose clothing made of fast-drying tech material that wicks away sweat (cotton absorbs and retains moisture), and sunscreen. Don’t forget to coat your nose, lips, and ears.
• Save the big meal for later. Much later: Eat lightly before you run in the heat; too much food makes the body work hard to aid digestion. Same for right after the run. Have some ice-cold summer fruit or vegetable juice ready in the fridge for post-workout.
• Understand your urine: One of the best ways to determine hydration levels is to check your urine color. Clear or light yellow indicates sufficient hydration. Dark yellow or brown presents an issue of dehydration and needs to be addressed right away.
• Work smarter, not harder: pick a sport that’s more heat-friendly, like swimming or walking.
• Is it really the humidity and not the heat? Yes. High humidity raises your body temperature faster than dry heat, and you notice your lack of sweating less because the humidity keeps the sweat on the skin longer, rather than the more rapid evaporation that happens in dry heat conditions. Know the humidity factor before you start.
• Know your limits and live within them: Exercising beyond the point of pain and discomfort in the heat can be a one-way ticket to the emergency room, especially if you don’t heed the signs of heat stroke. It’s OK to stop, slow down, take a break, drink a little more, or just call it done for the day.

For me, my plan is to swim in the morning and run in the afternoon tomorrow. As for today, I have this backyard that needs mowing. Does lawn mowing count as a workout when it’s this hot?