Monday, July 25, 2011
For those of you who love to work out in all types of weather "Safe Hot Weather Workouts" is for you. Although I am not one to say don't exercise when it's warm out, I do think you need to be extra careful when it's really hot.
This July has been awesome for nice warm weather. Last week it actually got up to a very uncomfortable 50 degrees with the humidity. That's HOT!!
If you're not careful, if you are exercising in extreme heat, you could wind up suffering all sorts of heat-related health issues.
So what do you need to watch out for when exercising outside in the heat, and what can you do to avoid these issues?
A hard workout in the heat is filled with potential dangers. The most likely to occur is dehydration. While headache and exhaustion may seem harmless dangers to suffer, severe dehydration can have more serious consequences. You may become dizzy and be unable to maintain your balance, which puts you at risk for all sorts of injury.
But dehydration isn't the only danger of hot-weather working out. You can wind up with heat exhaustion or heat stroke. With heat exhaustion, you feel weak, suffer muscle cramps, and your internal temperature rises. When your body temperature rises above 104 degrees Fahrenheit, your body can't produce any more sweat, or you lose consciousness, it's probably a heat stroke.
Since heat strokes are responsible for hundreds of deaths each year, you don't want to push your body to this point. Fortunately, avoiding heat stroke and other heat-induced issues isn't too difficult if you're careful.
Plan to do some outdoor exercising in the midst of the summer? Then you'll need to take some steps to keep your body from getting too hot for its own good. The most obvious way to avoid heated health issues is to stay hydrated. But what kind of hydration is best in the simmering heat of mid-summer? Nearly any kind of fluid will help, but stay away from alcohol. Instead, go for the most plentiful drink on planet Earth: water. For extreme conditions or in the event you'll be pushing yourself for more than 30 minutes in an extremely hot environment, go with a sports drink that provides electrolytes you lose during your workout.
You can also avoid overheating by working out when the sun is not directly overhead. This means exercising either in the early hours of the morning or after the sun has started going down in the evening. Additionally, you can keep your body from suffering heat-related problems by wearing loose-fitting clothes that absorb your sweat. As a final tip, your outdoor routine should be called off for the day if you feel any symptoms of a heat stroke or heat exhaustion coming on. In the event you begin feeling weak, tired, or have other heat-related symptoms, get inside and drink up. Doing this can help you prevent your minor symptoms from turning into something major.
Tips for Safe Hot Weather Workouts
1. Drink tons of water. Don't skimp on your water before, during and after your workouts. Always stay hydrated.
2. Wear lots of sunscreen. Don't waste your money and grab a 4 or even a 15 sun protection. Be sure to get at least a 30 and use it all over including your face. I know it can be a pain to apply everyday, but if you are going to be exposed to the sun, it's worth doing.
3. Wear a hat and sunglasses. Protect your head and eyes.You only get one of them, don't take them for granted.
4. One of the most important tips I think is, don't go and do your workout when the sun is at its strongest, which is generally from between 10am and 4pm. Get up extra early or wait til evening when it has a chance to cool off.
Committed to your fitness success,