Chicago summers deliver huge vitality—sunshine, lake views, and sweaty, satisfying exercises. Nonetheless…the warmth and humidity? They’re REAL. Whether or not you’re working the Lakefront, biking the burbs, or open water swimming, this time of yr calls for further planning and physique consciousness.
Right here’s are some recommendations on prepare sensible (and secure) so you possibly can get pleasure from your exercises with out burning out—actually or figuratively.
1. Prepare Early or Late: The most well liked hours—roughly 11 a.m. to 4 p.m.—are usually not excellent for high-effort periods. Mornings are cooler, breezier, and mentally simpler to indicate up for. Evenings work too, simply thoughts the bugs and daylight. In fact generally we don’t have a selection.
2. Hydrate Earlier than You’re Thirsty: In the event you really feel thirsty, you’re already behind. Hydration begins the day earlier than your exercise and continues after you’re carried out. For longer periods, be sure to’re replenishing electrolytes, not simply plain water. Sodium, potassium, magnesium—these matter greater than you assume.
3. Gas Up, Even within the Warmth: Scorching climate can suppress urge for food, however you continue to want vitality. In the event you’re understanding for 90+ minutes, goal to eat or drink some energy each 30–45 minutes. Check out what works in your abdomen now—earlier than race day. (And don’t overlook about after!!)
4. Really Pay Consideration to Your Physique: Don’t ignore what you’re feeling. In the event you’re dizzy, lightheaded, nauseous, cease sweating, or getting chills—that’s your physique waving a crimson flag. Pay attention. Cease. Quiet down. Examine your urine coloration (sure, actually): goal for mild yellow. Darkish means dehydration, clear would possibly imply you want electrolytes.
Take into account the water within the bowl will dilute the colour, and porta potties are much more tough. You might be able to use some TP to see the colour. ALso take note of the scent.
Keep in mind: no must be a hero. There’s nothing robust about ignoring warning indicators and ending up sidelined.
5. Know Your Cool-Off Spots: Whenever you’re coaching within the metropolis or suburbs, make word of locations the place you possibly can duck into shade, seize chilly water, or cool off. Gasoline stations, comfort shops, water fountains, shaded park shelters—know what’s close by earlier than you head out. Some runners even loop again to their automobile or home mid-run to rehydrate and reset.
Preserve your ego in verify and your physique working. It’s okay to pause. It’s sensible.
6. Gown Mild, Gown Proper: Mild-colored, moisture-wicking garments are your pal. Sun shades, hats, sunscreen—necessities, not extras. In the event you’re on the bike, add a breathable jersey or mesh base layer. Dry-fit socks and anti-chafe balm can save your pores and skin too.
7. Ease Into the Warmth: You don’t need to crush each exercise. Let your physique acclimate over 10–14 days. Shorter exercises, diminished depth, and intentional hydration will assist your system adapt.
8. Swimming Doesn’t Imply You’re Not Sweating: Simply since you’re moist doesn’t imply you’re not sweating—you completely are. Particularly in heat water or a wetsuit. Rehydrate such as you would after a run or experience, and don’t skimp on electrolytes. And sure—open water swimming requires the identical respect as some other sport: by no means go alone, put on a vivid swim cap, and use a swim buoy for security and visibility.
9. Get well Like You Imply It: Your physique simply labored laborious in robust circumstances. Replenish fluids, get some protein and carbs in (a smoothie, chocolate milk, or no matter works for you), and get within the shade. It’s not nearly right this moment—it’s about displaying up robust tomorrow too.
Keep Good, Keep within the Sport
Chicago summer season coaching is magical—however provided that you prepare sensible. Don’t attempt to show something by pushing previous your limits. Honor your effort. Respect the warmth. And handle the physique that’s doing all of the work.
Now get on the market and revel in that sunshine!
