Advertisements
5-minute Workout / Dehydration / Electrolyte Hydration / Exercise / Health / Heat / Hydration / Hydrogen Water / Ladies Health / men health / Outside / summer / Uncategorized / Workingout / Workout / Workout CLothing

How To Exercise In The Heat

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.

If you are looking for a quick workout that only takes 5- minutes and a 5-minute warm-up click here.

If you have any questions about today’s post or any past post don’t hesitate in reaching out and I will be more than happy to answer any questions, comments or concerns you may have. You can find all of my links at the end of today’s post in the section “Where You Can Follow Me”


Drink Up

Exercising in hot weather increases our body temperature. Sure, our bodies have built-in cooling systems that help us adjust to heat. That’s why we perspire. But this natural cooling system can fail if we’re exposed to soaring temperatures for too long. The result may be heat exhaustion – that awful fatigue that makes you feel as if one more step could be your last – and even heat stroke.

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?


Ease Up

If you’re used to working out in cooler climates, take it easy at first. Just accept the fact that you can’t do what you normally do. (This writer personally learned the hard way. Trust me when I say I have had heatstroke more times than I would like to admit.) 

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.


Avoid the Hottest Part of the Day

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 or use a friend swimming pool.

Wear Light-Colored, Lightweight Clothing

Dark colors absorb the heat, which can make you feel as if you’re wrapped in a warm blanket (trust me as I wear black on the daily). 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.

Eat Snacks to Maintain Energy

But pick juicy snacks like fruit. The last thing you need in the scorching heat is 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 Say, I’m Going Inside.

Okay, okay, it kills you not to finish your four-mile workout. May I be so honest 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.
  • Weakness
  • Light-headedness
  • Dizziness
  • Paling of the skin
  • Headache
  • 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!


Final Thoughts

I hope you enjoyed today’s post? If you have any questions about today’s post, any past post or questions, in general, please feel free in reaching out. You can ALWAYS find my email in the “Thank You” section and you can also ALWAYS find all of my social media links in the “Where You Can Follow Me” section. If you or someone you may know is looking for one on one coaching or just looking for advice on how to jump-start a healthy lifestyle or how to stay on track during the holidays you can find all of my links which are ALWAYS provided in the “Thank You” section and in the “Where You Can Follow Me” section.


Thank You

I do hope you stick around as I put out different types of content I try to post educational, Informative things that everyone can learn from. I am learning what people like to read and what people don’t. The one thing you will get from me Is honesty. If I post something It’s because I believe In It no matter If It’s a beauty review, recipe post, or just me posting a random post.

If you are a company or a person who would like to reach out so we can work together you can reach me here. Leighlei2009@gmail.com

I just want to say Thank you to all of those who read, view, like, comment, and subscribed to my blog It means the world to me ❤️️

………………………………………………………………………………………………………….

➡️Where you can follow me⬅️

Check me out on Medium:

https://medium.com/@AmandaExplains

Bloglovin’ :Amanda Explains It

Bumble Bizz: Amanda

Poshmark: AmandaLei

Pinterest: Amanda Explains It

Steller: AmandaLei

Instagram: Amanda Explains It

Twitter: Amanda Explains It

Snapchat: amandaleilei (CoffeeandGlutenFree)

NO SERIOUSLY FOLLOW ME 🙂

 

Advertisements

Author

leighlei2009@gmail.com
Hello, my name Is Amanda and I'm the woman behind AmandaExplainsIt. I'm a Free Spirit, coffee sipping blogger and I embrace all of the messy parts of life.I'm a mommy of two precious doggies and an advocate for food allergies, animals, and nutrition In real life. I've always loved writing and writing a blog fulfills that. I'm all about spirituality and going with the flow of things. I'm new to the beauty world and I'm excited to share what I learn along the way. Come back often because I post often and I post things related to but not limited to Beauty Reviews, Product Reviews, Spirituality, Nutrition and Food Allergies, and Gluten-Free Recipes. If you like what you read let's be friends. ~XOXO A.

Leave a Reply

Your email address will not be published.