Now that the weather is getting warmer, moving your workouts outdoors requires a few heat safety precautions. To make sure your body is able to withstand the heat, read the tips below on exercising safely throughout the rest of the summer.
1. Start slow. When the summer weather arrives, it takes about 14 days for your body to become acclimated to the temperatures. Exercising in the heat puts extra stress on your heart and lungs. Take it slow when adjusting to the temperature change, then once your body adapts to the heat, you can start to increase the length and intensity of your workouts.
2. Stay hydrated. Your body’s ability to cool down is dependent on your level of hydration. On any given day, you should aim for 2 liters (or 64 ounces) of water. If you plan to exercise, try to drink at least 8 ounces of water prior to your workout. If you're planning to exercise intensely or for longer than one hour, try a mixture of ½ a sports drink with ½ water. These drinks can help replace the sodium, chloride and potassium you lose through sweat.
3. Wear lightweight, breathable clothing. The best clothing options for exercising in the heat are made with a moisture-wicking fabric. Aim for light colored, loose fitting shirts and pants, which allow your body to breathe. To protect your skin, wear a moisture-wicking hat or visor, and load up on the SPF 15+!
4. Avoid the mid-day sun. Try to exercise early in the morning or in the evening when the sun and temperatures are less intense. If you can’t avoid the afternoon sun, choose a shaded path, pool or take it indoors.
5. Listen to your body. As we stress here at H3 for ALL exercise, the most important key to exercising safely in the heat is to listen to your body. If you feel fatigued, weakness, nausea, dizziness, muscle cramps or headache, stop exercising and get out of the heat. Cool down by drinking water and wetting your skin.
The best part about summer is getting to enjoy the extra daylight and warm weather, so make sure you follow these hot-weather rules!
although not feeling thirsty, I find it easy to get dehydrated while doing water aerobics. Bringing water to the pool helps me.
ReplyDeleteVery true! Something about exercising IN water makes you feel as though you keeping your body cool, however, you must actually drink the water to stay hydrated.
ReplyDelete