BY TRILBY GOOUCH
Keep Your Cool: How to Move In the Heat
While we are all beyond excited to receive some consistent hot, sunny, beach-dwelling days in Vancouver, we’re also feeling the effects of navigating life, and particularly our workouts, with the added stressor of the heat.
You may notice that doing jumping jacks or deadlifts in a hot room feels significantly harder. It takes the body a lot more energy to keep cool when the temperatures start to rise.
Knowing this, we wanted to make sure that this TurF community is empowered to support your bodies with these higher temp conditions, especially when it comes to how you move through your movement routine.
There are a few things that we, the studio, and you, the student, can do to optimize your class experience in the come and go, summer heat to ensure you are leaving class feeling like you’ve elevated your state versus depleted it.
#1... THE BIG QUESTION
the heat in the studio
We aren’t touching that heat! (During the summer season*)
Teachers will also open up the studio door to create a cross breeze if the room temperature rises beyond 25 degrees - this will be most common in meta, our cardio-focused class
Our HVAC (air filtration system) is in tip top shape, meaning that air is constantly being circulated
adapt, not abandon.
meta in the heat feeling extra taxing? you’re not alone.
Some folks are more sensitive to the heat, and it takes more energy to stay cool. If that’s you, have options!
meet meta+, offered all Monday, Thursday and Saturday.
Which cuts the amount of cardio by about 50%. This is a great alternative if you want to experience the joy and challenge of meta in a more moderate amount
Water consumption, in general, should be a lot higher in the warmer temperatures, especially if you’re spending time out in the sun.
obvious & easily forgotten.
YOUR WATER PRESCRIPTION
- If you’re doing light activity/sunbathing, aim for 1 cup of water every 15-20 minutes
- Doing something more taxing that causes more sweating, aim for .5-1 litre every hour.
- Note that thirst is typically a lagging indicator of dehydration, so keep sipping even if you’re not thirsty!
Take a beat. Seriously.
You are always welcome to leave class to splash cold water on your face, put a wet towel around your neck, or simply take a breather - we will never stop you from leaving or exiting class. If you do feel like you’re overheating, you can run cold water on your wrists, wet the back of your neck, armpits or hold a wet cold towel to your forehead
Your sign to slow it down. Or at least recover.
A lot of us tend to think of fall and winter as the ideal time to do more restorative practices, and yet summer can be very demanding on our energy stores, social battery and physical stamina. We’ve kept our replenishing class, RESTORE, on the schedule Mondays and Sundays for a hit of grounding, cooling, and recharging.
We're walling. Yes, walling.
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yeah, we're talking to you.
more smoothie. a little less coffee.
Smoothies can be a really nice post-movement option for hydration and easy digestion
the blending expedites the breakdown of its ingredients into things your body can absorb and work with.
Remember that coffee is dehydrating! There is nothing wrong with having a cup of coffee before or after class if it works for you, however, it’s super important always and especially in the summer to double down on your hydration.
consider having 2 glasses of water for every cup of coffee consumed
Less glam advice, but worth a mention.
Keep tabs on your urine colour! Not glamorous, but it’s a very good indicator of your hydration levels.
Breath work isn't just reserved for the studio.
Inhaling through the nose and out the mouth is a great way to clear heat during peak moments.
Serving up Freedom on the weekends
Friday-Sunday offers a mix of class styles and intensities. Swap a more intense class for a less sweaty one if that’s what your body is craving but you still want to show up and move in community.
We hope this is supportive and helpful as you navigate these next few weeks of warmer temperatures and full fledge summer vibes xo tril