It’s important to adjust your exercise routine as the weather starts to heat up (although that groundhog sure made a mess of things). Exercising in hot weather puts extra strain on the body, so it’s essential to take extra precautions when working out in the heat.
The first step is to stay hydrated. Make sure you drink plenty of fluids before and during your workout. If you’re sweating heavily or exercising for more than 60 minutes, sports drinks can help your body refuel and rehydrate more efficiently. It’s also a good idea to wear light-colored clothing that will help keep you cool while exercising.
Heat-related illnesses are a serious concern in hot weather, and can range from mild heat cramps to life-threatening heat stroke, according to the CDC. Heat cramps are caused by heavy sweating during strenuous activity in hot weather, and symptoms include muscle cramps, pale and moist skin, nausea, and vomiting.
Heat exhaustion is the next stage of heat-related illness and is characterized by heavy sweating, weakness or tiredness, cool skin, fast pulse, dizziness, nausea or vomiting.
Finally, heat stroke is the most severe form of heat-related illness and can be fatal if not treated quickly. Symptoms of heat stroke include confusion or delirium, hot dry skin with no sweat present, rapid breathing and heartbeat, seizures or coma.
It's important to stay hydrated in hot weather and take frequent breaks to avoid becoming ill due to extreme temperatures.
Pay attention to your body and be aware of any signs of heat exhaustion or heat stroke. Symptoms of heat exhaustion include heavy sweating, paleness, muscle cramps, tiredness or weakness, dizziness or fainting, nausea or vomiting, and headache. If you experience any of these symptoms while exercising in the heat, stop immediately and seek medical attention if necessary.
Hydration Ideas: Getting More Water
Drinking enough water is essential for our health and wellbeing, yet many of us struggle to drink the recommended eight glasses per day. Here are five clever ways to help you make sure you drink enough water throughout the day:
Invest in a reusable water bottle.
Keeping a refillable water bottle with you at all times can be a great reminder to drink more water. It also reduces your need for single-use plastic bottles and helps you save money too!
Track your intake.
Logging how much water you’re drinking every day can be a great way to keep track of your progress and ensure that you hit your daily goals. Set yourself reminders on your phone or invest in a fitness tracker that logs how much liquid you’ve consumed each day.
Add fruit or herbs to your water.
If plain water isn’t appealing, try adding some natural flavorings such as lemon, lime, mint leaves or fresh berries! This will also add extra vitamins and antioxidants into your diet as well as making it easier for you to stay hydrated.
Drink a glass before meals.
Before each meal, make sure to drink one glass of water - this will help prevent overeating and fill up your stomach so that you don’t feel hungry straight away!
Choose sparkling over still.
Sparkling water will still hydrate you but with added bubbles which can make it more refreshing and enjoyable to drink, making it easier for those who don’t like the taste of plain tap or bottled water.
By implementing these five simple strategies into your daily routine, drinking enough water will become an effortless habit!
It’s also important to be mindful of how long you are exercising for when it’s hot outside. Try not to overexert yourself by doing too much too soon; instead start with shorter workouts and gradually increase intensity as your body adjusts to the warmer temperatures.
Additionally, try adding a water activity such as swimming or Stand-Up-Paddle Boarding (SUP) into your routine on especially hot days; this can help cool down your body temperature while still getting a good workout in.
Finally, don’t forget about sun protection! Make sure you apply sunscreen before heading outdoors and wear sunglasses and a hat if possible. These simple steps can help protect against sunburns and skin damage caused by UV rays from the sun.
Overall, exercising safely in warm weather requires taking extra precautions such as staying hydrated and being aware of signs of heat exhaustion or stroke. Additionally, make sure you start slowly with shorter workouts until your body adjusts to the warmer temperatures and don’t forget about sun protection! With these tips in mind, you can enjoy all the benefits of exercise while staying safe in the summer heat!