Exercising during the Hot Summer Months

 

Let’s face it we love the summertime. But exercising during the hot summer months puts added stress on our bodies according to the Mayo Clinic.org.

Here are some great tips on how to get your workout on and still stay cool!

1. Go Easy

It’s perfectly fine to go a little easy when you’re exercising in the heat especially if you have heart disease, diabetes or any other chronic disease. It can really put added work on your heart and could lead to something much more serious like a heart attack. So go easy!

2. Exercise during the coolest part of the day

That means getting up a little earlier than normal for your morning walk or run or hit the gym after work instead.

3. Apply your Sunscreen!

Protect your skin and start with sunscreen and a hat if you are exercising outdoors.

4. Wear cool, light weight clothing

Wear protective clothing that will also help you stay cool. Breathable clothing is important in hot weather.

5. Hydrate! But don’t drink too much

Make sure to drink plenty of water about an hour before you head out. But try not to over hydrate. Drinking too much water (called overhydration), can lead to hyponatremia (low blood sodium). Stay hydrated but not overly so, the general guideline: Drink during and after exercise and other physical activities.  

6. Have a training plan

Have a plan for short workouts of speed-walking / running intervals and or tackling a few incline hills. If you’re doing an interval workout of walking bursts followed by recovery periods. Extend your rest breaks longer than your usual breaks. Then gradually increase the length and intensity of your workouts as you exercise outdoors more often.

7. If you do feel fain and sick, Stop!

Listen to your body and stop immediately if you don’t feel right. Heat-related illness can last a few days. So, make sure to take care of yourself and don’t rush back into it.

Heat stroke is a serious threat that can be fatal. Here are the Symptoms:

High body temperature (104 F or 40 C or higher)

Absence of sweating with hot, flushed, or red/dry skin

Difficulty breathing

Rapid pulse

Strange behavior

Hallucinations/Confusion

Agitation

Disorientation

Seizure

Coma

And, if untreated, death Heat-related illnesses are largely preventable. Sometimes there is little warning, especially among athletes training in hot, humid conditions, and among children and the elderly. Please remember – do not leave the young and frail, or anyone, for that matter, including your pets unattended inside a hot car.