Beat the Heat

Oh, my god coach, it’s so hot right now! That’s not a newsflash and something you don’t know already, besides no one likes a Captain Obvious
By Coach Anthony
Anthony Medina
August 5, 2021
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Oh, my god coach, it’s so hot right now! That’s not a newsflash and something you don’t know already, besides no one likes a Captain Obvious. But the fact of the matter it is that the summer is upon us and we are going to feel the heat more and more each day. It’s also fire season in Southern California and part of the norm this time of year. But your life shouldn’t have to stop, nor should it just because it’s hotter than normal. Are you going to stop exercising, working, playing, or living life because it’s too hot? I didn’t think so, but there are things to help you cope.


You know it’s hot and so does the people around you, but you don’t have to keep thinking about it and verbalize it. The more you fixate on an issue the less you focus on a solution. Repeating “it’s so hot” will only make it that much more unbearable, so stop it!

Sleep 7+ hours:

You may not think sleep affects your hydration, but it does because it affects your mood and decisions we make. The more rested you are the better decisions one tends to make throughout the day. For example, if you are more tired than usual you will tend to drink more caffeine to help keep you awake. Caffeine naturally dehydrates the body making harder to stay hydrated if you have to drink double the amount of water to offset the caffeine.

Hydrate more than usual

Good rule of thumb: drink at least 80 ounces of water per day (2.5 liters or 10-8 ounce glasses). But you will have to increase that on hotter days, especially If you’re outdoors a lot. Try to drink 2 liters by 12 noon and add electrolytes to your water. Electrolytes help us hydrate quicker and retain fluids in our bodies.

Workout when it’s cooler

Working out when it’s the cooler part of the day is key to stay safe and fit. Try waking up earlier to be at the gym by 5:30am-9:30am or workout after 6 pm. Working out between 12-4 are not recommended as it’s the hottest time of the day, unless you thrive in that condition. For you pet owners, out there same rule applies here.

Eye and skin protection

Sunscreen, hat, sunglasses, and light clothing. UV rays are unforgiving to your skin, regardless of age, race, or gender so protect yourself. There’s isn’t a reason a 30 or 40 something year old should have skin of an 80-year old. (Nothing wrong being 80 just to clarify)

Stay cool indoors when you can

Plan your day ahead and avoid multiple trips anywhere. The less you go out the less sun and heat exposure you’ll have.

Stay safe and cool folks and keep your health and fitness going, it’s never that hot not to!


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