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While extreme heat can be annoying for some, outdoor athletes need to be particularly mindful of the weather.
That’s according to James Korpan, president of the Regina Cycle Club. He uses many different methods to keep cool and stay safe when temperatures rise.
Sunscreen is a must, while wearing the proper athletic clothing is also a major benefit. He also recommends thinking about what you’re putting in your body.
“Be really mindful of your hydration and nutrition. You can only absorb so much water through your stomach … Beyond that, you get water-logged … Anywhere from half a litre to 750 millilitres an hour is about the most you can process … Keep a watch on the clock and make sure you put at least one of those back per hour,” he explained.
Sweating excessively can also make you lose valuable minerals.
“We use electrolyte tabs. I’ll even take a magnesium and calcium supplement so that even if my fluids get low, I don’t start cramping up as much,” he said.
Beyond those preventative methods, there are ways to cool down instantly.
“The most extreme thing I’ve done myself is to use bags of ice … Probably about six times now I’ve been in the middle of nowhere on a hot day … I’ve bought five-pound bags of ice at gas stations … I’ll stuff my water bottles full of it, I’ll stuff my pockets, I’ll stuff as much of it in my armpits as I can, then I’ll take the rest of the bag, jam it in the back of my jersey and just let it melt down my body,” Korpan explained.
In less-pressing situations, he might instead get his clothes wet.
Cyclists aren’t the only athletes who need to keep the heat in mind; runners also spend plenty of time outside.
Shawn Weimer, the executive director of Run Regina, thinks strategic timing is one of the most important aspects of staying safe on hot days.
“Be conscious of what time of day you’re going for a run. If you’re able to avoid the midday run, go earlier in the morning or later at night. That’s typically the ideal,” he said. “Start slowly, end slowly, and let your body adjust to the temperature outside.”
He backs up Korpan’s stance of staying properly hydrated, but admits it can be easy to forget to properly prepare for the heat.
“All runners (and) even most walkers have experienced (overheating) living in Saskatchewan … You get out there, you’re enjoying the day, you’re having a great run and you sometimes forget about those little things you have to remember,” Weimer explained.
As such, he thinks it’s always important to keep an eye on the forecast when you’re planning an outing.
Many areas of Saskatchewan remained under heat warnings Thursday, and many that aren’t under a warning still are seeing highs hovering around the 30-degree mark.