Summer is the best time to go outside and have fun. It's one of my favorite times of year because there are so many outdoor activities to choose from. Everything is more fun outside, whether you're swimming, running or cycling.
But the summer heat can be a problem if you're not careful, particularly in areas with extreme heat and humidity. The heat index is a very good guide to follow, because it takes into account humidity, such a big factor. I have found that even in the low-sun times of day, if the humidity is high I definitely have to adjust my exercise level down a
bit. If you don't drink enough water, you can get dehydrated and suffer from light-headedness and nausea. If not recognized, dehydration can even result in kidney failure and or, in extreme cases, death. However, if you drink too much water without replenishing your electrolytes, you can experience hypernatremia. This can lead to confusion, nausea, muscle cramps, seizures or even death in extreme cases.
1. Always check Weather forecast
Check the weather forecast before you start your workout. If there's a heat advisory, meaning high ozone and air pollution, you might want to take your workout indoors. These pollutants can damage your lungs.
2. Check air quality
Before you head outside, get current reports online or on your local radio station. Lower your exertion (intensity) level during physical activity on days with extreme heat and high smog. This dangerous weather warrants easy walking, relaxed cycling or light gardening instead of vigorous exercise.
3. Acclimate to the heat
Even the fittest people can have trouble exercising when it's hot and humid. Start by exercising in the heat for only a few minutes each day and gradually increase the amount of time you can tolerate outdoors.
4. When to stay inside?
If temperatures climb above 90 degrees Fahrenheit (32.2 degrees Celsius) take your exercise in an air-conditioned environment, such as the gym or shopping mall.
5. Seek shade
Parks, trails and other tree-lined areas can help you stay cooler than direct sunlight.
6. Body signals
Most importantly, listen to your body. Stop immediately if you're feeling dizzy, faint or nauseous.
7. Monitor your heart rate
If your intensity level rises above your target range, slow down or stop to avoid further stress.
8. Drink more often
Hydrate your body before, during and after your workout by carrying cold water and drinking it often. Switch to a sports drink with electrolytes if you will be exercising for more than an hour.
9. Perfect your timing
Sun, humidity and pollution levels are most intense during the day, so you're at greater risk for dehydration, sunburn and heat exhaustion during this time. To minimize the effects of the weather, work out in the early morning (before 10 a.m.) or late evening (after 7 p.m.).
10. Get your doctor’s okay
If you are new to fitness or taking any medications, check with your health care professional before exercising in the heat. Newcomers to exercise will be more sensitive to the heat, and some medications can impair your body’s ability to regulate temperature.
11. Wear "wicking" fabrics
While cotton is comfortable, it doesn’t wick away moisture very well. Choose a loose-fitting polyester/cotton blend instead, or synthetic fibers designed especially for wicking during exercise.
12. Protect your skin
Apply sunscreen with SPF 15 (or higher) to prevent sunburn—even on cloudy days. Use an oil-free formula that won’t interfere with your body’s ability to cool itself down and select a sweat-proof variety to prevent sunscreen from irritating your eyes. Clothing with tight weaves, sunglasses, and a lightweight hat with a brim can also help block the sun’s harmful rays.
No comments:
Post a Comment