1. Drink up.
Exercising in hot weather increases our body temperature. Sure, our bodies have built-in cooling systems that help us adjust to heat. That’s why we sweat. However, this natural cooling mechanism can fail us if we are exposed to HOT temps for an extended period of time! The result may be heat exhaustion, that awful fatigue that makes you feel as if one more step could be your last, or possibly take it a step further and it could be heat stroke.
We don't worry much about humidity here in Utah, but if you live somewhere that the humidity is also way up, you’re in double trouble because your sweat “sticks” to your skin. It won't evaporate as quickly as it does in dryer regions which can send body temperature even higher.
To keep cool, most importantly, make sure you’re drinking plenty of water. Since our bodies are about 50 to 60% water, it is vital to maintain this amount. We tend to lose about 2 to 3% during typical exercise and activity, especially on hot days. You also need to make sure you drink water before your workout! While you are exercising, it is safe to say, drink 8 to 10 ounces of water every 20 minutes. After exercise, drink more to replenish, at minimum, another 8 ounces. You may even want to consume some Gatorade or other electrolyte replacement drink in addition to your water!
So How do I know if I’m drinking enough water?
A good way to know that you’re hydrating properly is by checking the color of your urine. If it’s pale yellow (think lemonade), you’re well hydrated. If it’s darker (heading toward the color of apple juice), drink more!! Pay attention to the signals your body is giving you and adapt your hydration accordingly!
Don’t drink too much
Be careful not to drink too much water which can lead to overhydration. It can lead to a problem called hyponatremia (low blood sodium). Drink during and after exercise and other physical activities. At other times of the day, drink when thirsty and always focus on hydration when training for events!
2. Ease up.
If you’re used to working out in cooler climates, take it easy at first. Just accept the fact that you can’t do what you normally do at the speed you normally do it at...it is that simple. It is shocking how quickly the heat, and if applicable, the humidity can wear you down!If you normally run, jog or walk. If you’re a brisk walker, slow it down. As your body adapts to the heat, gradually increase the pace and length of your workout. If you have a medical condition and/or take prescription medications, do ask your physician if you need to take any additional precautions.
3. Avoid the hottest part of the day.
Get up early to catch the cool of the morning, or go out at sunset or later. In the heat of midday, take cover under shade. Jump in a pool and take up swimming!4. Wear light-colored, lightweight clothing.
Dark colors absorb the heat, which can make you feel as if you’re wrapped in a warm blanket. Heavyweight, tight-fitting clothing will also heat you up. Keep it loose. Keep it light. More air will be able to circulate over your skin, keeping you cool.5. Eat snacks to maintain energy.
Choose your nutrition wisely when exercising in the heat. The last thing you need in scorching heat are dry snacks like crackers, popcorn, or energy bars that require your body to add water.6. Know when to say, “I’m going inside.”
Okay, okay, it kills you not to finish your run/workout. Sometimes it is necessary to give into the heat! It will win somedays. Listen to your body. If you’re feeling any of the following, find an air-conditioned comfort or a shady spot fast.- Weakness
- Light-headedness
- Dizziness
- Paling of the skin
- Headache
- Muscle cramps
- Nausea or vomiting
- Rapid heartbeat
0 comments:
Post a Comment