Summer Walking Tips
We are in the midst of a heat wave in the Pacific Northwest that is projected to go on for another week. To make matters worse, smoke from fires in British Columbia, Canada is covering our state and our air quality has gotten so bad that people are encouraged not to spend extended time outdoors. One day our air quality was worse than Beijing's! Wow!
(Image showing the Blue Angels practicing in Seattle by Steve Ringman / The Seattle Times)
Through all of this I have been walking daily, but this weekend I realized that I needed to take a break. Since this hot and hazy weather will persist for a few more days, I searched our archive for a post that I wrote two years ago with some updated tips to help me and hopefully others cope. Fortunately the air quality was better this morning for my walk, but the sky was red at 7:15 am.
Tip#1: Become an early bird or night owl. Go out walking when the temperatures are cooler. When the air quality is bad, early morning is the best time to exercise outdoors. The good news is that early morning and early evening are wonderful times to take photos.
Tip #2: Select a route that includes shade. Walking in direct sun can make the temperature feel like it is 15 degrees hotter. Try to avoid concrete (a bit challenging in the city), and look for natural surfaces, usually those under trees are the coolest. The mosquitoes like these places too, so be sure to use insect repellent as well as sunscreen.
Tip#3: Get Acclimated. It is tempting to do your regular routine, which might mean hitting the ground at a fast pace. When it is hot it is better to start out slower. Take it easy - lower your intensity to ensure that you can go farther.
Tip#4: Keep hydrated. We need more water when we are working out in the heat. Drink plenty of water before you start and bring a water bottle with you to hydrate every 15 minutes throughout the walk. I was surprised to learn that it is better to drink smaller amounts of water throughout the day when the air quality is bad. This keeps the particles you inhale from collecting in your throat. A great tip I discovered is to "ice your thirst." Freeze half a water bottle and before you leave top it off. Your water will be cold throughout the walk.
Tip #5: Listen to your body. If you start to feel dizzy or tired, slow down, find shade, and drink some water. If you don't feel better, get help. I always carry my driver's license, credit card, medical insurance card, and some money when I am out walking in case I need assistance. It also comes in handy to get a latte at the end of the walk.
Tip#6: Find alternatives. If it really is not a good time to be outdoors, go to a gym or a mall where you can walk in cooler conditions. If that is not possible, consider taking the day off, such as I did this weekend. Although it was frustrating not being able to go Camera Walking, I spent the time processing some of my photos from other walks. It is good take a break every once and awhile.
