You have been loyal to your outdoor exercise program for months; walking,
even when your muscles ached or biking, even when your arthritis acted up.
Due to your dedication, your body is strong, your health is good and your
endurance is better than ever, then summer approaches and the
environmental thermostat begins to rise. Does that mean your beloved
outdoor workout has to end when those warm months roll around? Only in you
dreams, because with proper precautions, you can keep on trucking and
workout in the summer heat.
Tips for Working Out in the Heat:
Check weather reports. What you are mainly concerned about is not
only the temperature, but also the humidity. High heat and humidity
can cause exhaustion, heat cramps or worse. When thereís a lot of
moisture in the air, the body isnít able to rid itself of heat as
well as in a drier environment because the body canít evaporate
sweat, so watch humidity levels.
Notice your bodyís signals. Indications that the body is straining
itself during a workout include: a higher heart rate than normal,
nausea, excessive sweating or inability to sweat and lightheadedness.
Take these symptoms seriously and slow down.
Hydrate yourself. If you feel thirsty, your body may already be
experiencing dehydration. Drink a minimum of 8 ounces of water, 20
minutes before a workout and at least 4 ounces of water every 15
minutes during activity.
People with heart disease, high blood pressure, and diabetes should
be extremely careful about over exerting themselves in high heat and
humidity so consider working out in the early morning or evening and
still watch the humidity.
Know your heat tolerance. People can adapt to their climate so heat
tolerances vary. If you are accustomed to working out in a high
humidity climate, you may be ok during high heat, high humidity days.
But, if you are a vacationer from Arizona trying to workout in the
humidity of Florida, you may find yourself in trouble.
Wear light-colored, loose-fitting clothing and a hat to keep your
face and head cool. There are specially manufactured materials in
stores that you can buy to help keep moisture away from the
Wear a specially formulated sunscreen for participating in sports.
They tend to be less greasy and stay on better. Also, wear UV
protecting sunglasses to guard against ultra violet radiation.
If you feel especially fatigued, slow down. Even top-notch athletes
know when to say, ďuncleĒ. If you still feel depleted, take a cool
If you are experiencing heat cramps, which are less severe than
regular cramps, it may be a sign your body is having problems with the
heat so lower the intensity.
Stay away from highly sweetened waters during activity because they
may upset your stomach. Also, carbonated drinks during a workout may
cause a dehydrating effect so consider sticking with regular
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