6 Tips for Exercising in the Heat
During summer, the desire to go out and have fun increases, so does the desire to get back in to shape and exercise. However, you have to watch out for that scorching heat! Exercising in the heat can put a lot of pressure on your body; not taking appropriate measure can lead to illness. The extra heat will get you dehydrated faster and the heart rate increases faster as well. While exercising the body heats up, this is added with summer heat which leads to high core temperature. Hence, there are a number of things you need to keep in mind if you are planning on exercising in the heat.
Exercising In the Heat Tip # 1 – Choose the Right Time
Timing is very important during summer; usually the heat is at its peak from 10 am to 3 pm. Hence, choosing that time of the day for exercising is probably a bad idea! Chose a more sensible time, like early morning, go out for a run or perform your daily exercise as soon as you wake up. Another added benefit of this is that exercising early in the morning is more effective. You can also exercise after 5 or 6 pm, which is the time when the heat is generally low.
Exercising In the Heat Tip # 2 – Stay Hydrated
It is essential to make sure that you carry a bottle of water or any other fluid with you when you are excising in the heat. Trainers suggest that every individual should drink some amount of water after every 15 minutes, even if you are not feeling thirsty. It is suggested that you should intake at least 8 ounces of water before you get out in the heat for exercising.
Exercising In the Heat Tip # 3 – Avoid Dark Colors
It is important to choose your workout outfit appropriately as well. Avoid wearing dark colors such as navy blue and black since they absorb more heat, which can lead to faster dehydration. Better choices are light colors like white, sky blue, yellow and lime green. Lighter color clothes aid in reflecting heat and good cotton clothes help in evaporation of sweat.
Exercising In the Heat Tip # 4 – Choose Wisely
It is important to keep a track of daily weather conditions and plan your workout routine according to that. Act wisely and avoid going out for rock climbing or uphill running on a very hot day. This is because the excess heat and extra energy that these exercises require can lead to heat exhaustion or heat stroke. Other than that, try and chose a trail that has shade which can aid in avoiding the sunlight.
Exercising In the Heat Tip # 5 – Consult Your Doctor
No one can give you better advice than your own doctor. Talk to him/her about your daily workout routine and seek for his advice. Also talk about the medicines that you are taking, if you are taking any; some types of medicines can lead to excess water loss after exercising. Even some types of drinks such as alcohol can lead to faster dehydration.
Exercising In the Heat Tip # 6 – Stay Alert
In the end, you know best about how you are feeling. Try and skip exercise if you are not feeling well or feeling dizzy. Remember to apply sunscreen every time before you go out for exercising.
There are different health problems that are caused by excess heat including Heat Cramps, Heat Stroke, Dehydration and Heat Exhaustion. Exercising is important, but make sure you take the right steps and ensure that you do not put yourself at risk of getting ill.