With the first day of summer finally here, it’s no surprise that after a long winter, people want to get outside and be active. Everyone knows that there are great psychological and physical health benefits to exercising, but exercising in the heat can be dangerous if you are not taking the necessary precautions. Here are some exercise tips to survive the summer heat.
Hydrate
Water is important for our bodies. Drinking 8 ounces of water before exercising in the heat is a great way to make sure your body does not get dehydrated during exercise. It is recommended you drink another 8 ounces of water within 30 minutes of finishing your exercise. If you are doing an activity which requires you to be outside for a prolonged period of time, keep water with you and take frequent water breaks.Eight ounces of water every 15-20 minutes is what is recommended. By the time you feel thirsty, you are already well behind in your fluid replacement. Dehydration is a primary contributor to heat exhaustion.
Sunscreen
Sunburns are not fun to deal with on the best days, trying to workout or exercise with a sunburn can be even worse. Remember to always wear waterproof sunscreen when doing an outdoor activity or exercise.
Avoid the hottest part of the day
The hottest time of the day is typically between 10am and 3pm. Planning an early morning or evening exercise is a good way to ensure your body does not overheat, while still keeping up with your daily exercise routines. An ideal way to exercise in the heat is to go for a swim.
Swimming is great way to;
- Keep your heart rate up
- Provides a full body work out
- Keep your heart and lungs healthy
- Great way to build muscle
Take it Easy
On extremely hot and humid days, look for lighter ways to exercise. A brisk walk over a jog is one way to make sure you are not pushing yourself too hard in the heat. Over exercising in the extreme heat can cause a heat stroke. When this happens the body can no longer control its temperature. The body’s temperature rises quickly because you stop sweating. This results in the body being unable to cool itself down. Signs of heatstroke include shortness of breath, fast breathing, confusion and can progress to seizures and loss of consciousness.
If you have been injured or are trying to recover from an injury, call Durham Orthopedic Sports & Injury Clinic to start your treatment and get on the road to recovery today!
