Summer is officially here. Finally you can pack away your jackets and get
outside. Summer offers extras hours of daylight and with it the opportunity
to spend even more time enjoying outdoor activities. For many, this means
more time doing physical activities and playing sports. So, it's important
to remember the potential dangers that also come with exercising in hot
conditions. As long as you know the dos and don'ts of working out in the
heat, then you can fully take advantage of all the fun of summer.
What you should do:
* Drink plenty of fluids. It's extremely important to stay hydrated. If
you're thirsty then you are already dehydrated; drink before you feel a need
to. Be sure to drink throughout the day (stick to non-caffeinated beverages,
preferably water). Also, drink 15-20 minutes before beginning your workout
and every 15 minutes throughout the exercise.
* Eat regularly. The heat can decrease your appetite, but it's important
to eat normally. Try to eat small meals 5-6 times per day. Include lots of
fruits and vegetables. Aside from being nutritious, fruits also tend to help
with hydration.
* Wear light, loose fitting clothes that can breath. Cotton is always a
good choice. If your outdoor activity produces a lot of perspiration,
consider clothing that is designed to wick the sweat away.
* Wear sunscreen. Even if you exercise early in the morning or late in the
evening, if the sun can reach you then you can get burned. Not only is a
sunburn bad on the skin and potentially dangerous but it also hinders your
bodies ability to stay cool.
* Use common sense and don't attempt strenuous activities that your body
is not accustom to. Stick to exercises that you are very familiar and
comfortable with.
* Check the weather forecast. It's best not to participate in intense
outdoor exercise sessions when the heat index registers in the dangerous
zone.
What you should not do:
* Don't try to diet by sweating. Excessive perspiration is not the key to
permanent weight loss. Any decrease in the scale would simply be a result of
water loss, not fat reduction.
Don't adapt the "no pain, no gain" motto. Ignoring your body's signals
could be dangerous. Heat-related illnesses come with warning signs. Be sure
to learn how to recognize them and what actions to take.
* Don't forget to drink plenty of liquid when swimming. Just because your
body is surrounded by water does not mean that you are well-hydrated. As
with any land exercises, you need to regularly replenish lost fluids when in
the pool.
* Avoid physical activity during the hottest part of the day, which
usually is between 10 a.m. and 3 p.m.
* If you want (or need) to be working in very hot temperatures, don't do
it until you become acclimated. Try to spend only a few minutes per day in
the hot conditions for the first couple of weeks and then add time gradually
each day.
* Avoid extreme changes in temperature. Don't hop from being extremely hot
and sweating excessively right into an ice cold, air-conditioned
environment. Try to cool your body down slightly before exposing it to the
extreme temperature variation.
Whether you have to work outside or do it for enjoyment, following the
above tips will help you stay cool and safe during the dog days of summer.
So, don't spend the season cooped up, get out there and have some fun!
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About The Author
Lynn Bode is a certified personal trainer specializing in
Internet-based fitness programs. She founded Workouts For You, which
provides affordable online exercise programs that are custom designed for
each individual. Visit: http://www.workoutsforyou.com for a free sample
workout and to sign-up for their monthly fitness newsletter. Fitness
professionals, visit: http://www.trainerforce.com
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You are advised to consult a medical professional before attempting any kind of therapy based on the information on this site. For further details, please read our disclaimer.
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