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.
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