Summer is fastly approaching. That means you probably would want to take your exercise outdoors. Today I am going to give you some tips on how to stay safe in the summer and even the dog days of summer.
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If the humidity is also way up, you’re in double trouble because of your sweat “sticks” to your skin; it doesn’t evaporate as readily, which can send body temperature even higher.
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. While you’re exercising, drink 8 to 10 ounces of water every 20 minutes. After exercise, drink more – at minimum, another 8 ounces too much water after being outside in the heat can cause bloating and nausea.
Another great way to help re-hydrate during a break in physical activity is to eat a piece of fruit, such as an apple or orange, or even carrots or celery sticks. The fruit or veggies will also help replace valuable electrolyte loss.
How do I know if I’m drinking enough water?
A good way to know that you’re hydrating properly is by checking the color of your urine. If it’s pale yellow (think lemonade), you’re well hydrated. If it’s darker (heading toward the color of apple juice), drink more.
But do be aware that some medications and supplements alter the color of urine, so this gauge, while good for many, does not work for everyone. To be safe, do drink the recommended 8 to 10 ounces of water for every 20 minutes of activity.
Don’t drink too much
Be careful not to drink too much water, called overhydration. It can lead to a problem called hyponatremia (low blood sodium). Drink during and after exercise and other physical activities. At other times of the day, drink when thirsty. Even if you happen to be an individual who isn’t naturally thirsty (post coming soon) still try and drink water throughout the day.
Steer clear of sports drinks. They’re loaded with calories
Sports drinks are not worth the caloric weight. The Pritikin Eating Plan maintains high carbohydrate stores (glycogen). There is no need for additional supplementation.
Sports drinks should only be considered if you’re of ideal body weight and exercising for long durations at high intensities (think H.I.I.T). Even then, it’s a good idea to dilute sports drinks to avoid excessive calorie consumption.
Eating fruits and vegetables during exercise provides ample electrolytes for the body, even further decreasing the need for high-calorie sports drinks.
Is Coconut Water Better Than Water?
We all have a thirst for trendy drinks. Vitamin waters. Sports drinks. Exotic juices (celery Juice). And now, coconut water. It’s certainly refreshing, but Is Coconut Water really as healthy as the marketing campaigns suggest?
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.
- 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. Frequency of days far outweighs the amount of time of any given exercise session.
Finally, if it’s just too hot, stay indoors and do your resistance training! Safety first!