How I’m Coping with our Hottest Summer Yet
Katelyn Kommer
I always thought I liked heat growing up. I associated it with fun swim team meets, days by the pool, popsicles, and not going to school. Turns out, it took moving to Utah to realize that I absolutely cannot function in anything over 90 degrees. This last winter was my first ever out of California, and I loved absolutely everything about it. I ran through snow storms, cold and dark mornings, and spent more time outside than I ever had. As soon as it started to heat up, I savored the cool morning hours and woke up early to get outside before the sun came out. Now, in Salt Lake City, there are entire weeks where the low temperatures won’t dip below 65 degrees. How did I never realize how much I freaking hate the heat?!
I know I’m not alone in this sentiment. We’ve had a few 100+ degree days here, and for my friends and I the only options are to get up to a high elevation or find a large body of water. That level of oppressive, overbearing heat is just not bearable for those of us who live for winter and prefer snow to sun. So, though I don’t quite yet qualify myself as an expert in avoiding the worst of the heat, I have picked up a few tips and tricks that have kept me as comfortable as possible for what’s looking to be the hottest summer of our lives.
Get up earlier than you think.
On really hot days, 9:00 am is already too late for me. The sun has already been up for hours, and is ready to punish me for hitting the snooze button more than once. I try my best to get out the door before 7:00 am in the summer, where I may be treated to a cool breeze. To keep myself accountable and motivated I often set a reminder on my phone the night before that says something like, “If you don’t get up now you’ll regret it.” This usually does the trick as I curse my former self for being so wise.
Throw your target pace out the window.
Whether you’re biking, backpacking, hiking, running, or climbing, your performance will suffer in the heat. I simply cannot compare my running times to those I was putting up in the winter. The heat elevates both your heart rate and perceived exertion, making it much more difficult to sustain hard efforts. If I do any sort of race during the summer, I treat it as a fun run and don’t hold myself accountable to a time goal. I save most of my big athletic goals for the spring or fall, where I feel I can actually perform my best. On most runs during the summer, I set my watch face to heart rate data, so I can base my pace off of that and not how fast I am actually running.
Get yourself cold water.
When I’m running in the mountains, I splash my face and neck and douse my hat in absolutely every stream and lake possible. The slight shock of cold water snaps me out of a heat-ridden stupor, and keeps me comfortable for a few miles at least. When I’m running or biking from my house, I’ll often put ice cubes in the top of my hat and in my sports bra so as they melt, cold water runs through my body. My dad showed me this hack from his ironman training days, and it feels every bit as good as you would think.
Don’t leave the house without hydration.
If I’m doing any activity over 45 minutes in the summer, I bring my hydration vest. I’ve had to cut many bike rides and runs short because I felt myself rapidly dehydrating, when this could have easily been solved by carrying a little extra weight.
Try new activities.
Summer is the perfect time to try a new low-intensity sport. Activities like casual rock climbing, paddle boarding, kayaking, backpacking, or surfing are all amazing ways to get outside without increasing your heart rate past the point of comfort. Our bodies aren’t meant to do the same thing year-round, and mixing up my activities throughout the weeks usually encourages me to look forward to the days I run as opposed to dreading the heat.
Plan a cool treat for afterwards.
I do my best to keep my freezer stocked with smoothie and blended coffee ingredients in the summer. Nothing hits the spot quite like a post-run coffee, frozen banana, and chocolate smoothie. This also helps my immediate recovery, as it cools my internal temperature and calms my heart rate after a sweaty workout.
If all else fails, embrace the sufferfest.
Sometimes, you have to run or bike or hike smack dab in the middle of a 100+ degree day. When I anticipate these situations, I do my best to mentally prepare myself to suffer. As athletes, we’re always faced with variables we can’t control. There’s bound to be a tough mountain pass or hot day during a trip in the future, so each time I force myself to run in the heat of the day I acknowledge that I’m one step closer to getting through future difficult situations.
