Tips for Exercising in the Heat
Your nutrition and diet are a big part of preparing to exercise in the heat. When the weather warms up, it allows people to get active by exercising, gardening, and playing sports outside. And while the temperature rises, moderate exercise can become more intense, and intense exercise can become harmful.
It is essential to take care of yourself when exercising and working in the summer heat. Taking care of your body could help manage how intense heat affects your body while working outside. As well as help your body recover and prepare for the next workout session.
Here are 6 simple tips to take care of yourself in this Texas Heat!
- Drink Plenty of Water! To keep cool, make sure first of all that you’re drinking plenty of water. Since our bodies are about 50 to 60% water, it is vital to maintain this amount. We tend to lose about 2 to 3% during typical exercise and activity, especially on hot days. Because the Pritikin Eating Plan, full of fruits and vegetables, is so rich in water, you do not need to drink water before your workout, but while you’re exercising, drink 8 to 10 ounces of water every 20 minutes. After exercise, drink more – at minimum, another 8 ounces.
- Take it Easy..If you normally run, jog or walk. If you’re a brisk walker, slow it down. As your body adapts to the heat, gradually increase the pace and length of your workout. If you have a medical condition and/or take prescription medications, do ask your physician if you need to take any additional precautions
- Timing is Everything– Rise early to catch the cool of the morning, or go out at sunset or later. In the heat of midday, take cover under shade. Jump in a pool. Sign up for an aqua-aerobics class.
- Wear Light weight, light colored clothing– Dark colors absorb the heat, which can make you feel as if you’re wrapped in a warm blanket. Heavyweight, tight-fitting clothing will also heat you up. Keep it loose. Keep it light. More air will be able to circulate over your skin, keeping you cool.
- Snacks to Maintain Energy– But pick juicy snacks like fruit. The last thing you need in scorching heat are dry snacks like crackers, popcorn, or energy bars that require your body to add water. Plus, dry snacks are often dense with calories, which means they can easily foil weight-loss goals, summer or winter.
- Know when to call it quits- We know it kills you not to finish your four-mile workout. May we be so blunt as to suggest that it may kill you if you try. Paid heed to the heat. Listen to your body. If you’re feeling any of the following, find air-conditioned comfort fast.
- Paling of the skin
- Muscle cramps
- Nausea or vomiting
- Rapid heartbeat
Remember that even a 20-minute workout has positive health effects. It’s the number of days you exercise that matters most.